Comparing Nutrients in 5 ounces Green Plantains VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Green Plantains	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	7.43% 215kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	4.48% 3.25g	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	2% 1.45g	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	% 1.55g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 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	3.16% 1.77g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Green Plantains	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	NA	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.87% 0.78mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	9.92% 39.7μg	12.8% 51μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	32% 28.6mg	13% 11.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	13.3% 1.06mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	6.28% 44mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	18% 611mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Plantains VS Sprouted Alfalfa Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Green Plantains 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 Green Plantains vs Sprouted Alfalfa Seeds:

• 5 ounces of Green Plantains have 1.3 times more Vitamin B1, 2.1 times more Vitamin B6 and 2.5 times more Vitamin C than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Raw Green Plantains.
• Both Green Plantains and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.

Comparing minerals per 5 ounces for Green Plantains vs Sprouted Alfalfa Seeds:

• 5 ounces of Green Plantains have 1.5 times more Magnesium and 5.5 times more Potassium than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 16 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.7 times more Manganese, 2.3 times more Phosphorus, 5.1 times more Zinc and 1.5 times more Water than Raw Green Plantains.
• 5 ounces of Green Plantains lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Green Plantains have 6.6 times more Energy, 17.5 times more Carbohydrate and 11.5 times more Sugars than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 29.2 times more Omega 3 and 3.2 times more Protein than Raw Green Plantains.
• Both Green Plantains and Sprouted Alfalfa Seeds offer comparable quantities of Fiber per five ounces.
• 5 ounces of Green Plantains provide inadequate amounts of Omega 3
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• Both Raw Green Plantains as well as Raw sprouted alfalfa seeds provide inadequate amounts of Omega 6 in five ounces.