Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Carrots	8%	5%	87%

Macro Nutrients

	Sprouted Alfalfa Seeds	Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.83% 0.14g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.1g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	10% 5.66g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Carrots	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.8% 51μg	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.2μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Carrots	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	5.3% 0.43mg	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	8.8% 0.2mg	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	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw sprouted alfalfa seeds have 2.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.9 times more Vitamin B9, 1.4 times more Vitamin C and 2.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 104.4 times more Vitamin A, 2 times more Vitamin B3, 4.1 times more Vitamin B6 and 33 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Carrots have similar amounts of Vitamin B1 per 5 oz.
• Both Raw sprouted alfalfa seeds as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw sprouted alfalfa seeds have 3.5 times more Copper, 3.2 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 6 times more Selenium and 3.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Potassium and 11.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Carrots have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw sprouted alfalfa seeds have 87.5 times more Omega 3, 2.3 times more Omega 6 and 4.3 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.8 times more Energy, 4.6 times more Carbohydrate, 23.7 times more Sugars and 1.5 times more Fiber than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Carrots have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.