Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.31% 0.052g	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	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	2.87% 2.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	10% 5.66g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	8.98% 80.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	19% 0.25mg	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	33.3% 133μg	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	108% 97mg	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	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.2μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	5.67% 0.051mg	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	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	15.8% 0.36mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.47% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Frozen Broccoli Spears per 5 oz

Compare the macro and micronutrient content in 5 oz of Sprouted Alfalfa Seeds versus 5 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Sprouted Alfalfa Seeds vs Frozen Broccoli Spears:

• 5 ounces of Sprouted Alfalfa Seeds have 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 7.1 times more Vitamin A, 5.1 times more Vitamin B6, 2.6 times more Vitamin B9, 8.3 times more Vitamin C, 67.5 times more Vitamin E and 3.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sprouted Alfalfa Seeds vs Frozen Broccoli Spears:

• 5 ounces of Sprouted Alfalfa Seeds have 4.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 2.7 times more Zinc than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 1.3 times more Calcium, 1.4 times more Manganese, 3.2 times more Potassium and 3.2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Sprouted Alfalfa Seeds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Alfalfa Seeds have 1.4 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• While 5 oz of Frozen Broccoli Spears contain 2.5 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in five ounces.