Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Roasted Sunflower Seeds	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	91% 2640kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	NA	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	NA	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	157% 87.7g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	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	269% 1075μg	41% 163μg	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	7.06% 6.35mg	41.3% 37mg	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	789% 118mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	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	215% 17.2mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	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	748% 5239mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Sprouted Alfalfa Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 14.6 times more Vitamin B3, 12.5 times more Vitamin B5, 23.6 times more Vitamin B6, 6.6 times more Vitamin B9 and 1305 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 5.9 times more Vitamin C and 11.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Sprouted Alfalfa Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt have 2.2 times more Calcium, 11.7 times more Copper, 4 times more Iron, 4.8 times more Magnesium, 11.2 times more Manganese, 16.5 times more Phosphorus, 10.8 times more Potassium, 132.2 times more Selenium and 5.8 times more Zinc than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 77.4 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Sunflower Seed Kernels no Salt have 25.3 times more Energy, 72.2 times more Fat, 75.6 times more Saturated Fat, 140.1 times more Omega 6, 11.5 times more Carbohydrate, 13.7 times more Sugars, 5.8 times more Fiber and 4.8 times more Protein than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.5 times more Omega 3 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw sprouted alfalfa seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.