Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Energy	3.6% 104kcal	8.6% 249kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	0.8% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	40% 52.2g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	41% 29.8g	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	20.6% 15g	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	% 14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.95g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	32.3% 18g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	31.4% 0.41mg	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	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	13% 0.17mg	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	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	41.3% 37mg	73.6% 66.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Calcium	14.5% 145mg	10.4% 104mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	43.3% 0.39mg	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	39% 3.13mg	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	133% 3.07mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	11.4% 421g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Raspberries Puree per 1 lb

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

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Raspberries Puree:

• 1 pound of Sprouted Alfalfa Seeds has 1.4 times more Vitamin B2 and 1.8 times more Vitamin B5 than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 1.8 times more Vitamin C and 38.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Raw sprouted alfalfa seeds as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Raspberries Puree:

• 1 pound of Sprouted Alfalfa Seeds has 1.4 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.3 times more Phosphorus and 3 times more Zinc than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 3.6 times more Manganese and 2.5 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Raspberries Puree contain similar levels of Magnesium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Alfalfa Seeds has 6.3 times more Omega 3 and 3.6 times more Protein than Raspberries Puree.
• While 1 lb of Raspberries Puree with Seeds contains 5.5 times more Carbohydrate, 32.8 times more Sugars, 27.5 times more Fructose and 2.3 times more Fiber than Raw sprouted alfalfa seeds.
• 1 pound of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• 1 pound of Raspberries Puree provide inadequate amounts of Omega 3 and Protein
• Both Raw sprouted alfalfa seeds as well as Raspberries Puree with Seeds provide inadequate amounts of Energy and Omega 6 in one pound.