Comparing Nutrients in 500 calories Green Plantains VS Sprouted Alfalfa Seeds

Weight per 500 calories

• Green Plantains: 329g
• Sprouted Alfalfa Seeds: 2174g

Green Plantains have 6.6 times more energy per 100g than Sprouted Alfalfa Seeds. It has above average energy density when compared to other foods. Raw sprouted alfalfa seeds having very low energy density.

Discover which food has more nutrients per 500 calories - Green Plantains or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Green Plantains	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	1.23% 0.02g	238% 3.8g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	35% 45.7g	130g per day for Men 19-50 years
Sugars	10.4% 7.53g	6% 4.35g	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	4.63% 3.36g	3.6% 2.6g	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	% 3.6g	% 1.74g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0g	g per day for Men 19-50 years
Fiber	19% 7.24g	109% 41.3g	38g per day for Men 19-50 years
Protein	7.34% 4.1g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	NA	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	57% 0.74mg	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	23% 92μg	196% 783μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	74% 66.4mg	198% 178mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	553% 663μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	0.66% 6.58mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	42.4% 0.38mg	379% 3.4mg	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	31% 2.47mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	140% 587mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	178% 4.1mg	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	14.6% 102mg	217% 1522mg	700mg per day for Men 19-50 years
Potassium	41.7% 1418mg	50.5% 1717mg	3400mg per day for Men 19-50 years
Selenium	NA	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	0.44% 6.58mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	182% 20mg	11mg per day for Men 19-50 years
Water	5.43% 201g	54.5% 2018g	3700g per day for Men 19-50 years

Green Plantains VS Sprouted Alfalfa Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Green Plantains or Sprouted Alfalfa Seeds?

Lets compare vitamin content per 500 calories of Green Plantains vs Sprouted Alfalfa Seeds:

• 500 kcal of Raw sprouted alfalfa seeds contain 5 times more Vitamin B1, 8.3 times more Vitamin B2, 5.8 times more Vitamin B3, 7 times more Vitamin B5, 3.2 times more Vitamin B6, 8.5 times more Vitamin B9 and 2.7 times more Vitamin C than Raw Green Plantains.

Comparing minerals per 500 calories for Green Plantains vs Sprouted Alfalfa Seeds:

• 500 kcal of Raw sprouted alfalfa seeds contain 105.7 times more Calcium, 8.9 times more Copper, 8.5 times more Iron, 4.4 times more Magnesium, 11.4 times more Manganese, 14.9 times more Phosphorus, 33.8 times more Zinc and 10 times more Water than Raw Green Plantains.
• Both Green Plantains and Sprouted Alfalfa Seeds contain similar levels of Potassium per 500 calories.
• 500 calories of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Green Plantains have 2.6 times more Carbohydrate and 1.7 times more Sugars than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 65.1 times more Fat, 192.8 times more Omega 3, 61.9 times more Omega 6, 5.7 times more Fiber and 21.1 times more Protein than Raw Green Plantains.
• Both Green Plantains and Sprouted Alfalfa Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Green Plantains provide inadequate amounts of Omega 3, Omega 6 and Protein