Comparing Nutrients in 300 calories Sprouted Alfalfa Seeds VS Boiled Carrots

Weight per 300 calories

• Sprouted Alfalfa Seeds: 1304g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 1.5 times more energy per unit of mass than Raw sprouted alfalfa seeds, which is low in comparison to other foods. Sprouted Alfalfa Seeds having very low energy density.

Which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	143% 2.3g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	4.4% 0.75g	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	54% 70.5g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 23g	g per day for Men 19-50 years
Fiber	65.2% 24.8g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	93% 52g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	101% 1.3mg	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	30% 120μg	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	34.3% 31mg	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	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	332% 398μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Calcium	41.7% 417mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	84% 352mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	57.8% 1.33mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.3mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	32.7% 1211g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sprouted Alfalfa Seeds vs Boiled Carrots:

• Raw sprouted alfalfa seeds have 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 3.7 times more Vitamin B5, 3.9 times more Vitamin B9, 3.5 times more Vitamin C and 3.4 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 70 times more Vitamin A, 3 times more Vitamin B6 and 33.8 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Alfalfa Seeds vs Boiled Carrots:

• Raw sprouted alfalfa seeds have 1.6 times more Calcium, 14.1 times more Copper, 4.3 times more Iron, 4.1 times more Magnesium, 1.8 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Selenium, 7 times more Zinc and 1.6 times more Water than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Potassium and 6.4 times more Sodium than Raw sprouted alfalfa seeds.

Comparison of macro-nutrients per 300 calories:

• Raw sprouted alfalfa seeds have 5.8 times more Fat, 266.3 times more Omega 3, 4.1 times more Omega 6 and 8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.6 times more Carbohydrate, 11.3 times more Sugars and 2 times more Fructose than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.