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Comparing Nutrients in 500 calories Sprouted Alfalfa SeedsVS Frozen Broccoli Spears

Weight per 500 calories

Sprouted Alfalfa Seeds
2174g
Frozen Broccoli Spears
1724g

Frozen Broccoli Spears have 1.3 times more energy per unit of mass than Raw sprouted alfalfa seeds, which is very low in comparison to other foods. Sprouted Alfalfa Seeds having very low energy density.

Discover which food has more nutrients per 500 calories - Sprouted Alfalfa Seeds or Frozen Broccoli Spears?

Macros Ratio

Protein Fat Carbs

Sprouted Alfalfa Seeds
52%
20%
28%
Frozen Broccoli Spears
33%
8%
59%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance for Energy is 2900kcal per day for Men 19-50 years .

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15.5%15g
Fat
6.04%5.86g
15 gvs5.86 g
Recommended Dietary Allowance for Fat is 97g per day for Men 19-50 years .

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4.7%1.5g
Saturated Fat
2.8%0.9g
1.5 gvs0.9 g
Recommended Dietary Allowance for Saturated Fat is 32g per day for Men 19-50 years .

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238%3.8g
Omega 3
135%2.16g
3.8 gvs2.16 g
Recommended Dietary Allowance for Omega 3 is 1.6g per day for Men 19-50 years .

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30%5.1g
Omega 6
3.75%0.64g
5.1 gvs0.64 g
Recommended Dietary Allowance for Omega 6 is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance for Cholesterol is 290mg per day for Men 19-50 years .

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35%45.7g
Carbohydrate
71%92g
45.7 gvs92 g
Recommended Dietary Allowance for Carbohydrate is 130g per day for Men 19-50 years .

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6%4.35g
Sugars
35%25.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvs25.3 g
Recommended Dietary Allowance for Sugars is 72.5g per day for Men 19-50 years .

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3.6%2.6g
Fructose
NA
≤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]
2.6 gvsNA g
Recommended Dietary Allowance for Fructose is 72.5g per day for Men 19-50 years .

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%1.74g
Glucose
NA
1.74 gvsNA g
Recommended Dietary Allowance for Glucose is g per day for Men 19-50 years .

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%0g
Sucrose
NA
0 gvsNA g
Recommended Dietary Allowance for Sucrose is g per day for Men 19-50 years .

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109%41.3g
Fiber
136%51.7g
41.3 gvs51.7 g
Recommended Dietary Allowance for Fiber is 38g per day for Men 19-50 years .

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155%86.7g
Protein
94%52.8g
86.7 gvs52.8 g
Recommended Dietary Allowance for Protein is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

19.3%174μg
Vitamin A
109%983μg
RAE, retinol activity equivalents
174 μgvs983 μg
Recommended Dietary Allowance for Vitamin A is 900μg per day for Men 19-50 years .

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138%1.65mg
Vitamin B1
103%1.24mg
Thiamine
1.65 mgvs1.24 mg
Recommended Dietary Allowance for Vitamin B1 is 1.2mg per day for Men 19-50 years .

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211%2.74mg
Vitamin B2
151%1.97mg
Riboflavin
2.74 mgvs1.97 mg
Recommended Dietary Allowance for Vitamin B2 is 1.3mg per day for Men 19-50 years .

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65.4%10.5mg
Vitamin B3
49.8%7.97mg
Niacin, nicotinic acid, niacinamide
10.5 mgvs7.97 mg
Recommended Dietary Allowance for Vitamin B3 is 16mg per day for Men 19-50 years .

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245%12.2mg
Vitamin B5
83.4%4.17mg
Pantothenic acid
12.2 mgvs4.17 mg
Recommended Dietary Allowance for Vitamin B5 is 5mg per day for Men 19-50 years .

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57%0.74mg
Vitamin B6
232%3mg
Pyridoxine
0.74 mgvs3 mg
Recommended Dietary Allowance for Vitamin B6 is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance for Vitamin B7 is 30μg per day for Men 19-50 years .

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196%783μg
Vitamin B9
405%1621μg
Folates and Folic Acid
783 μgvs1621 μg
Recommended Dietary Allowance for Vitamin B9 is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance for Vitamin B12 is 2.4μg per day for Men 19-50 years .

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198%178mg
Vitamin C
1308%1178mg
Ascorbic acid
178 mgvs1178 mg
Recommended Dietary Allowance for Vitamin C is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance for Vitamin D is 600IU per day for Men 19-50 years .

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2.9%0.43mg
Vitamin E
155%23.3mg
Tocopherols and Tocotrienols
0.43 mgvs23.3 mg
Recommended Dietary Allowance for Vitamin E is 15mg per day for Men 19-50 years .

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553%663μg
Vitamin K
1457%1748μg
Phytomenadione or phylloquinone
663 μgvs1748 μg
Recommended Dietary Allowance for Vitamin K is 120μg per day for Men 19-50 years .

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Minerals

69.6%696mg
Calcium
70.7%707mg
696 mgvs707 mg
Recommended Dietary Allowance for Calcium is 1000mg per day for Men 19-50 years .

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379%3.4mg
Copper
69%0.62mg
3.4 mgvs0.62 mg
Recommended Dietary Allowance for Copper is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Fluoride is 4000μg per day for Men 19-50 years .

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261%21mg
Iron
155%12.4mg
21 mgvs12.4 mg
Recommended Dietary Allowance for Iron is 8mg per day for Men 19-50 years .

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140%587mg
Magnesium
65.7%276mg
587 mgvs276 mg
Recommended Dietary Allowance for Magnesium is 420mg per day for Men 19-50 years .

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178%4.1mg
Manganese
192%4.4mg
4.1 mgvs4.4 mg
Recommended Dietary Allowance for Manganese is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance for Molybdenum is 45μg per day for Men 19-50 years .

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217%1522mg
Phosphorus
145%1017mg
1522 mgvs1017 mg
Recommended Dietary Allowance for Phosphorus is 700mg per day for Men 19-50 years .

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50.5%1717mg
Potassium
127%4310mg
1717 mgvs4310 mg
Recommended Dietary Allowance for Potassium is 3400mg per day for Men 19-50 years .

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23.7%13μg
Selenium
59.6%32.8μg
13 μgvs32.8 μg
Recommended Dietary Allowance for Selenium is 55μg per day for Men 19-50 years .

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8.7%130mg
Sodium
19.5%293mg
130 mgvs293 mg
Recommended Dietary Allowance for Sodium is 1500mg per day for Men 19-50 years .

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182%20mg
Zinc
53.3%5.86mg
20 mgvs5.86 mg
Recommended Dietary Allowance for Zinc is 11mg per day for Men 19-50 years .

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54.5%2018g
Water
42%1561g
2018 gvs1561 g
Recommended Dietary Allowance for Water is 3700g per day for Men 19-50 years .

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Sprouted Alfalfa Seeds VS Frozen Broccoli Spears Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Alfalfa Seeds or Frozen Broccoli Spears?

Lets compare vitamin content per 500 calories of Sprouted Alfalfa Seeds vs Frozen Broccoli Spears:

Comparing minerals per 500 calories for Sprouted Alfalfa Seeds vs Frozen Broccoli Spears:

Comparison of macro-nutrients per 500 calories:




Compare more foods per 500 kcal: