Comparing Nutrients in 1 pound Raspberries Puree VS Sprouted Alfalfa Seeds

Macros Ratio

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

Macro Nutrients

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	8.6% 249kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.8% 0.14g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52.2g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	41% 29.8g	1.25% 0.91g	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	20.6% 15g	0.75% 0.54g	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	% 14g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 0g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	8.9% 5g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	12% 0.15mg	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	34% 136μg	41% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	73.6% 66.2mg	41.3% 37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	10.4% 104mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	79% 0.71mg	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	39% 3.13mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	37% 0.85mg	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	19.4% 136mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	26% 885mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.4% 421g	3700g per day for Men 19-50 years

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

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

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

• Raspberries Puree with Seeds have 3.6 times more Manganese and 2.5 times more Potassium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 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 with Seeds.
• Both Raspberries Puree with Seeds and Raw sprouted alfalfa seeds have similar amounts of Magnesium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raspberries Puree with Seeds have 2.4 times more Energy, 1.4 times more Fat, 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.
• While Raw sprouted alfalfa seeds contain 6.3 times more Omega 3, 7.8 times more Omega 6 and 3.6 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds as well as Raw sprouted alfalfa seeds have insufficient amounts of Glucose and Sucrose in 1 lb.