Comparing Nutrients in 5 ounces Sprouted Alfalfa Seeds VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Sprouted Alfalfa Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.41% 0.069g	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	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.64g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	10% 5.66g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	0.16% 1.4μg	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	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	23% 0.3mg	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	9.57% 38.3μg	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	20% 18mg	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	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.2μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	27.4% 0.25mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	10.7% 0.25mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.56% 132g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sprouted Alfalfa Seeds vs Baked Red Potatoes:

• Raw sprouted alfalfa seeds have 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.9 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.3 times more Vitamin B3, 6.2 times more Vitamin B6 and 1.5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 5 oz.
• Both Raw sprouted alfalfa seeds as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Sprouted Alfalfa Seeds vs Baked Red Potatoes:

• Raw sprouted alfalfa seeds have 3.6 times more Calcium, 1.4 times more Iron, 2.3 times more Zinc and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.9 times more Potassium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Baked Whole Red Potatoes have similar amounts of Copper, Magnesium, Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw sprouted alfalfa seeds have 11.7 times more Omega 3, 4.8 times more Omega 6 and 1.7 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.8 times more Energy, 9.3 times more Carbohydrate and 7.2 times more Sugars than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Baked Whole Red Potatoes have similar amounts of Fiber per 5 oz.
• Both Raw sprouted alfalfa seeds as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.