Comparing Nutrients in 500 calories Raspberries Puree VS Sprouted Alfalfa Seeds

Weight per 500 calories

• Raspberries Puree: 909g
• Sprouted Alfalfa Seeds: 2174g

Raspberries Puree have 2.4 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.

Which food has more nutrients per 500 calories - Raspberries Puree or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Raspberries Puree	7%	15%	78%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	1.76% 0.56g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	238% 3.8g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	35% 45.7g	130g per day for Men 19-50 years
Sugars	82.3% 59.6g	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	41.4% 30g	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	% 27.7g	% 1.74g	g per day for Men 19-50 years
Sucrose	% 1.9g	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	109% 41.3g	38g per day for Men 19-50 years
Protein	18% 10g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	5.05% 45.5μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.6% 0.73mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	68% 273μg	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	147% 133mg	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	46.7% 7mg	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

	Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	21% 209mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	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	78.4% 6.27mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	140% 587mg	420mg per day for Men 19-50 years
Manganese	267% 6.15mg	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	39% 273mg	217% 1522mg	700mg per day for Men 19-50 years
Potassium	52% 1773mg	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	2.42% 36.4mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	182% 20mg	11mg per day for Men 19-50 years
Water	21% 781g	54.5% 2018g	3700g per day for Men 19-50 years

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

• Raspberries Puree with Seeds have 16.1 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.8 times more Vitamin A, 2.3 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B3, 4.3 times more Vitamin B5, 2.2 times more Vitamin B6, 2.9 times more Vitamin B9 and 1.3 times more Vitamin C than Raspberries Puree with Seeds.

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

• Raspberries Puree with Seeds have 1.5 times more Manganese than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.3 times more Calcium, 4.4 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 5.6 times more Phosphorus, 3.6 times more Sodium, 7.1 times more Zinc and 2.6 times more Water than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw sprouted alfalfa seeds have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raspberries Puree with Seeds have 2.3 times more Carbohydrate, 13.7 times more Sugars and 11.5 times more Fructose than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.7 times more Fat, 14.9 times more Omega 3, 18.7 times more Omega 6 and 8.7 times more Protein than Raspberries Puree with Seeds.
• Both Raspberries Puree with Seeds and Raw sprouted alfalfa seeds have similar amounts of Energy and Fiber per 500 kcal.
• Both Raspberries Puree with Seeds as well as Raw sprouted alfalfa seeds have insufficient amounts of Glucose and Sucrose in 500 kcal.