Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.76% 51kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	2.06% 0.35g	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	8.6% 11g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	9.3% 6.75g	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	0.61% 0.44g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.74g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	10% 5.66g	1.97% 1.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	112% 1006μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	5.3% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.2μg	20.8% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	11.7% 0.1mg	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	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	10.5% 0.24mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.43% 96mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Frozen Carrots per 5 oz

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

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

• 5 ounces of Sprouted Alfalfa Seeds have 1.7 times more Vitamin B1, 3.4 times more Vitamin B2, 3 times more Vitamin B5, 3.6 times more Vitamin B9, 3.3 times more Vitamin C and 1.7 times more Vitamin K than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 88.8 times more Vitamin A, 2.8 times more Vitamin B6 and 28.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Carrots provide similar amounts of 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 Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Sprouted Alfalfa Seeds have 2.1 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 2.1 times more Phosphorus and 2.8 times more Zinc than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 3 times more Potassium and 11.3 times more Sodium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Carrots contain similar levels of Calcium, Manganese and Water per five ounces.
• Both Raw sprouted alfalfa seeds as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Alfalfa Seeds have 10.3 times more Omega 3 and 5.1 times more Protein than Frozen Carrots.
• While 5 oz of Frozen Carrots, Unprepared contain 3.8 times more Carbohydrate, 23.8 times more Sugars and 1.7 times more Fiber than Raw sprouted alfalfa seeds.
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw sprouted alfalfa seeds as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in five ounces.