Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.3% 2.98g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	NA	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	0.23% 0.17g	NA	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	34.7% 13g	38g per day for Men 19-50 years
Protein	10% 5.66g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	11.3% 0.15mg	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	12.8% 51μg	26.2% 105μg	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	13% 11.6mg	1.9% 1.7mg	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	0.19% 0.028mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	45.5% 0.41mg	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	17% 1.36mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	19.6% 0.45mg	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% 99mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sprouted Alfalfa Seeds vs Boiled California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 2 times more Vitamin B2, 2.6 times more Vitamin B5 and 6.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 5 oz.
• Both Raw sprouted alfalfa seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sprouted Alfalfa Seeds vs Boiled California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 5.3 times more Potassium and 2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled California Red Kidney Beans have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw sprouted alfalfa seeds have 5.5 times more Omega 3 and 11.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.4 times more Energy, 10.7 times more Carbohydrate, 4.9 times more Fiber and 2.3 times more Protein than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.