Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Sprouted Alfalfa Seeds	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.6% 104kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0.85% 0.15g	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	75% 98g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	32.3% 18g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	14.5% 145mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	31.8% 0.73mg	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	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 421g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Baked Potato Flesh:

• 1 pound of Sprouted Alfalfa Seeds has 6 times more Vitamin B2, 4 times more Vitamin B9 and 101.7 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B1, 2.9 times more Vitamin B3, 8.9 times more Vitamin B6 and 1.6 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Baked Potato Flesh provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw sprouted alfalfa seeds as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Baked Potato Flesh:

• 1 pound of Sprouted Alfalfa Seeds has 6.4 times more Calcium, 2.7 times more Iron, 1.4 times more Phosphorus, 3.2 times more Zinc and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Copper and 4.9 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Baked Potato Flesh contain similar levels of Magnesium and Manganese per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw sprouted alfalfa seeds as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Alfalfa Seeds has 17.5 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4 times more Energy, 10.3 times more Carbohydrate and 8.5 times more Sugars than Raw sprouted alfalfa seeds.
• 1 pound of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw sprouted alfalfa seeds as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.