Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	7.7% 1.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	25.5% 18.5g	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	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.6g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	32.3% 18g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	29.3% 0.38mg	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	12.5% 50μg	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	11.6% 10.4mg	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	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	14.5% 145mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	41.3% 0.37mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	33% 0.76mg	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	20% 141mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Sprouted Alfalfa Seeds versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Cooked Frozen Carrots:

• 1 pound of Sprouted Alfalfa Seeds has 2.5 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B5, 3.3 times more Vitamin B9, 3.6 times more Vitamin C and 2.2 times more Vitamin K than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 105.8 times more Vitamin A, 2.5 times more Vitamin B6 and 50.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Cooked Frozen Carrots provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Cooked Frozen Carrots:

• 1 pound of Sprouted Alfalfa Seeds has 1.9 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 2.3 times more Phosphorus and 2.6 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.4 times more Potassium and 9.8 times more Sodium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Cooked Frozen Carrots contain similar levels of Calcium, Manganese and Water per one pound.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Alfalfa Seeds has 4 times more Omega 3 and 6.9 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 3.7 times more Carbohydrate, 20.4 times more Sugars and 1.7 times more Fiber than Raw sprouted alfalfa seeds.
• 1 pound of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in one pound.