Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	NA	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	NA	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	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	NA	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	2.68% 2.4mg	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

	Frozen Roasted Potatoes with Salt	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	NA	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	14% 99mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	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	28% 422mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Sprouted Alfalfa Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Sprouted Alfalfa Seeds:

• 5 oz of Raw sprouted alfalfa seeds contain 4.8 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Sprouted Alfalfa Seeds:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.7 times more Potassium and 49.7 times more Sodium than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 2.1 times more Calcium, 1.9 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.5 times more Energy, 12.5 times more Carbohydrate and 1.4 times more Fiber than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate