Comparing Nutrients in 500 calories Sprouted Alfalfa Seeds VS Cooked Amaranth Leaves

Weight per 500 calories

• Sprouted Alfalfa Seeds: 2174g
• Cooked Amaranth Leaves: 2381g

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

Which food has more nutrients per 500 calories - Sprouted Alfalfa Seeds or Cooked Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	4.4% 4.3g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	3.72% 1.2g	32g per day for Men 19-50 years
Omega 3	238% 3.8g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	75.3% 98g	130g per day for Men 19-50 years
Sugars	6% 4.35g	NA	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	3.6% 2.6g	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	% 1.74g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	109% 41.3g	NA	38g per day for Men 19-50 years
Protein	155% 86.7g	89.7% 50.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	368% 3310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	245% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	29.5% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	324% 4.2mg	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	196% 783μg	339% 1357μg	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	198% 178mg	1087% 979mg	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	2.9% 0.43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	553% 663μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	69.6% 696mg	498% 4976mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	418% 3.76mg	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	261% 21mg	673% 54mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	312% 1310mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	891% 20.5mg	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	217% 1522mg	245% 1714mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	449% 15262mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	33.3% 500mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	190% 21mg	11mg per day for Men 19-50 years
Water	54.5% 2018g	59% 2178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Raw sprouted alfalfa seeds have 3.5 times more Vitamin B1 and 8.3 times more Vitamin B5 than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 19 times more Vitamin A, 1.3 times more Vitamin B3, 5.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 5.5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Boiled and Drained Amaranth Leaves contain 7.2 times more Calcium, 2.6 times more Iron, 2.2 times more Magnesium, 5 times more Manganese, 8.9 times more Potassium, 1.6 times more Selenium and 3.8 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Copper, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw sprouted alfalfa seeds have 3.5 times more Fat, 159.8 times more Omega 3, 2.7 times more Omega 6 and 1.7 times more Protein than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 2.1 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Energy per 500 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.