Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	1.54% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	14% 18.2g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.75% 0.54g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	NA	38g per day for Men 19-50 years
Protein	32.3% 18g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41% 163μg	96% 386μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.3% 37mg	218% 196mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	4309% 5171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Calcium	14.5% 145mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	81.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	54.4% 4.35mg	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	175% 4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.4% 318mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	81.5% 2771mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.2% 416g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Amaranth Leaves:

• Raw sprouted alfalfa seeds have 2.8 times more Vitamin B1 and 8.8 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 18.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.6 times more Vitamin B6, 2.4 times more Vitamin B9, 5.3 times more Vitamin C and 37.4 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Amaranth Leaves:

• Raw sprouted alfalfa seeds have 1.4 times more Phosphorus than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 6.7 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 7.7 times more Potassium, 1.5 times more Selenium and 3.3 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Amaranth Leaves have similar amounts of Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw sprouted alfalfa seeds have 87.5 times more Omega 3, 1.6 times more Omega 6 and 1.6 times more Protein than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 1.9 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.