Comparing Nutrients in 500 calories Sprouted Alfalfa Seeds VS Boiled Carrots

Weight per 500 calories

• Sprouted Alfalfa Seeds: 2174g
• Boiled Carrots: 1429g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	238% 3.8g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	7.3% 1.24g	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	90% 117g	130g per day for Men 19-50 years
Sugars	6% 4.35g	68% 49.3g	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	7.1% 5.14g	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	% 5.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 38.6g	g per day for Men 19-50 years
Fiber	109% 41.3g	113% 43g	38g per day for Men 19-50 years
Protein	155% 86.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	168% 2.2mg	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	50% 200μg	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	57% 51.4mg	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	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	553% 663μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled Carrots	Recommended Dietary Allowance
Calcium	69.6% 696mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	96% 2.2mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	54.5% 2018g	35% 1288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.