Comparing Nutrients in 300 calories Sprouted Alfalfa Seeds VS Boiled Spears Frozen Broccoli

Weight per 300 calories

• Sprouted Alfalfa Seeds: 1304g
• Boiled Spears Frozen Broccoli: 1071g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Boiled Spears Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	143% 2.3g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	44% 57.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	21.7% 15.8g	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	2.16% 1.57g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.2% 24.8g	84.6% 32g	38g per day for Men 19-50 years
Protein	93% 52g	59.3% 33.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	60.7% 546μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	66.8% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	30.7% 4.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	58.7% 2.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	107% 1.4mg	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	117% 470μg	80.4% 321μg	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	119% 107mg	477% 430mg	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	1.74% 0.26mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	332% 398μg	787% 944μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	41.7% 417mg	54.6% 546mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	51% 0.46mg	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	157% 12.5mg	81.7% 6.54mg	8mg per day for Men 19-50 years
Magnesium	84% 352mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	151% 3.5mg	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	130% 913mg	84% 589mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	56.7% 1929mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.3mg	17% 257mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	32.7% 1211g	26.3% 972g	3700g per day for Men 19-50 years

Sprouted Alfalfa Seeds VS Boiled Spears Frozen Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Boiled Spears Frozen Broccoli?

Lets compare vitamin content per 300 calories of Sprouted Alfalfa Seeds vs Boiled Spears Frozen Broccoli:

• 300 calories of Sprouted Alfalfa Seeds have 1.7 times more Vitamin B1, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 5.2 times more Vitamin A, 3.1 times more Vitamin B6, 4 times more Vitamin C, 54.2 times more Vitamin E and 2.4 times more Vitamin K than Raw sprouted alfalfa seeds.
• 300 calories of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Sprouted Alfalfa Seeds vs Boiled Spears Frozen Broccoli:

• 300 calories of Sprouted Alfalfa Seeds have 4.4 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 3.7 times more Zinc and 1.2 times more Water than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 1.3 times more Calcium, 1.4 times more Manganese, 1.9 times more Potassium, 2.6 times more Selenium and 3.3 times more Sodium than Raw sprouted alfalfa seeds.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sprouted Alfalfa Seeds have 7.6 times more Fat, 5.1 times more Omega 3, 21.9 times more Omega 6 and 1.6 times more Protein than Boiled Spears Frozen Broccoli.
• While 300 kcal of Boiled and Drained Spears Frozen Broccoli contain 2.1 times more Carbohydrate, 6 times more Sugars and 1.3 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Boiled Spears Frozen Broccoli offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Spears Frozen Broccoli provide inadequate amounts of Omega 6