Comparing Nutrients in 500 calories Sprouted Alfalfa Seeds VS California Red Kidney Beans

Weight per 500 calories

• Sprouted Alfalfa Seeds: 2174g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 14.3 times more energy per unit of mass than Raw sprouted alfalfa seeds, which is high in comparison to other foods. Sprouted Alfalfa Seeds having very low energy density.

Which food has more nutrients per 500 calories - Sprouted Alfalfa Seeds or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sprouted Alfalfa Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	238% 3.8g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	0.48% 0.082g	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	69.7% 91g	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	99% 37.7g	38g per day for Men 19-50 years
Protein	155% 86.7g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	69.6% 696mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	54.5% 2018g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sprouted Alfalfa Seeds vs California Red Kidney Beans:

• Raw sprouted alfalfa seeds have more Vitamin A, 2.1 times more Vitamin B1, 8.3 times more Vitamin B2, 3.4 times more Vitamin B3, 10.4 times more Vitamin B5, 1.2 times more Vitamin B6, 1.3 times more Vitamin B9 and 26.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw sprouted alfalfa seeds as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Sprouted Alfalfa Seeds vs California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 2.4 times more Calcium, 2 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.7 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium, 7.8 times more Sodium, 5.2 times more Zinc and 113.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.3 times more Potassium than Raw sprouted alfalfa seeds.

Comparison of macro-nutrients per 500 calories:

• Raw sprouted alfalfa seeds have 39.6 times more Fat, 29.9 times more Omega 3, 62.2 times more Omega 6 and 2.3 times more Protein than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw California Red Kidney Beans have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw sprouted alfalfa seeds as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.