Comparing Nutrients in 5 ounces Navel Oranges VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Navel Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	16.6% 12g	0.39% 0.28g	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	4.4% 3.2g	0.23% 0.17g	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	% 2.8g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	3.7% 0.048mg	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% 48μg	12.8% 51μg	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	93% 83.8mg	13% 11.6mg	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	1.4% 0.21mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36% 43.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	24.7% 0.22mg	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	2.3% 0.18mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	11.6% 0.27mg	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	4.66% 32.6mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Sprouted Alfalfa Seeds per 5 oz

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

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

• 5 ounces of Navel Oranges have 2.3 times more Vitamin B6 and 7.2 times more Vitamin C than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 2.5 times more Vitamin B2, 2.2 times more Vitamin B5 and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Navel Oranges as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Navel Oranges have 1.3 times more Calcium and 2.1 times more Potassium than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 4 times more Copper, 7.4 times more Iron, 2.5 times more Magnesium, 6.5 times more Manganese, 3 times more Phosphorus and 11.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Alfalfa Seeds contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Raw sprouted alfalfa seeds lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 6 times more Carbohydrate, 42.5 times more Sugars and 18.8 times more Fructose than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 19.4 times more Omega 3 and 4.4 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Sprouted Alfalfa Seeds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw Navel Oranges as well as Raw sprouted alfalfa seeds provide inadequate amounts of Energy and Omega 6 in five ounces.