Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sprouted Alfalfa Seeds	Oranges with Peel	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.37% 0.062g	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	10% 5.66g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.98% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	10% 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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	8.17% 278mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.56% 132g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Sprouted Alfalfa Seeds vs Oranges with Peel :

• 5 ounces of Sprouted Alfalfa Seeds have 2.5 times more Vitamin B2 and 1.7 times more Vitamin B5 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B6 and 8.7 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• Both Raw sprouted alfalfa seeds as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Sprouted Alfalfa Seeds vs Oranges with Peel :

• 5 ounces of Sprouted Alfalfa Seeds have 2.8 times more Copper, 1.9 times more Magnesium, 3.2 times more Phosphorus and 8.4 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.2 times more Calcium and 2.5 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Oranges with Peel contain similar levels of Iron and Water per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw sprouted alfalfa seeds as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sprouted Alfalfa Seeds have 10.9 times more Omega 3 and 3.1 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.7 times more Energy, 7.4 times more Carbohydrate and 2.4 times more Fiber than Raw sprouted alfalfa seeds.
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw sprouted alfalfa seeds as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in five ounces.