Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.6% 104kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0.99% 0.17g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	9.2% 6.67g	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	36% 13.6g	38g per day for Men 19-50 years
Protein	32.3% 18g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	14.5% 145mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Frozen Broccoli Spears:

• Raw sprouted alfalfa seeds have 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 7.1 times more Vitamin A, 5.1 times more Vitamin B6, 2.6 times more Vitamin B9, 8.3 times more Vitamin C, 67.5 times more Vitamin E and 3.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Broccoli Spears have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Frozen Broccoli Spears:

• Raw sprouted alfalfa seeds have 4.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 2.7 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Calcium, 1.4 times more Manganese, 3.2 times more Potassium, 3.2 times more Selenium and 2.8 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Broccoli Spears have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw sprouted alfalfa seeds have 1.4 times more Omega 3, 6.3 times more Omega 6 and 1.3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 1.3 times more Energy, 2.5 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.