Comparing Nutrients in 500 calories Seedless Raspberries Puree VS Sprouted Alfalfa Seeds

Weight per 500 calories

• Seedless Raspberries Puree: 1220g
• Sprouted Alfalfa Seeds: 2174g

Seedless Raspberries Puree have 1.8 times more energy per 100g than Sprouted Alfalfa Seeds. It has low 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 - Seedless Raspberries Puree or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	238% 3.8g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.52g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	35% 45.7g	130g per day for Men 19-50 years
Sugars	102% 73.7g	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	51.3% 37g	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	% 34.3g	% 1.74g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	109% 41.3g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	2.7% 24.4μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.2mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.3% 5.98mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.3% 0.73mg	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	88.4% 354μg	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	86.7% 78mg	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	125% 18.8mg	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

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	17% 171mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	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	165% 13mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	43.6% 183mg	140% 587mg	420mg per day for Men 19-50 years
Manganese	182% 4.2mg	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	35% 244mg	217% 1522mg	700mg per day for Men 19-50 years
Potassium	60.6% 2061mg	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	3.25% 48.8mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	182% 20mg	11mg per day for Men 19-50 years
Water	29.6% 1094g	54.5% 2018g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Sprouted Alfalfa Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Seedless Raspberries Puree or Sprouted Alfalfa Seeds?

Lets compare vitamin content per 500 calories of Seedless Raspberries Puree vs Sprouted Alfalfa Seeds:

• 500 calories of Seedless Raspberries Puree have 43.2 times more Vitamin E than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 7.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Seedless Raspberries Puree have insufficient amounts of Vitamin A
• 500 calories of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E

Comparing minerals per 500 calories for Seedless Raspberries Puree vs Sprouted Alfalfa Seeds:

• 500 calories of Seedless Raspberries Puree have 1.2 times more Potassium than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 4.1 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 6.2 times more Phosphorus, 9.1 times more Zinc and 1.8 times more Water than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds contain similar levels of Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Seedless Raspberries Puree have 2.1 times more Carbohydrate, 16.9 times more Sugars and 14.3 times more Fructose than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 1.4 times more Fat, 6.6 times more Omega 3, 9.7 times more Omega 6, 3.8 times more Fiber and 7 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Seedless Raspberries Puree provide inadequate amounts of Omega 6