Comparing Nutrients in 5 ounces Seedless Raspberries Puree VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	2% 58kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	4.16% 0.067g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	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	8.7% 11.3g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	12% 8.56g	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	5.96% 4.32g	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	% 4g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.6% 1.45g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	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	4.34% 0.69mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	10.3% 41μg	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	10% 9.07mg	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	14.6% 2.2mg	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

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	2% 20mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	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	19% 1.53mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	4.05% 28.3mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	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	0.38% 5.67mg	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	3.44% 127g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Seedless Raspberries Puree VS Sprouted Alfalfa Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Seedless Raspberries Puree 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 Seedless Raspberries Puree vs Sprouted Alfalfa Seeds:

• 5 ounces of Seedless Raspberries Puree have 1.8 times more Vitamin B6 and 77 times more Vitamin E than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 1.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Seedless Raspberries Puree as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Seedless Raspberries Puree vs Sprouted Alfalfa Seeds:

• 5 ounces of Seedless Raspberries Puree have 1.8 times more Manganese and 2.1 times more Potassium than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 2.3 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium, 3.5 times more Phosphorus and 5.1 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds contain similar levels of Iron and Water per five ounces.
• 5 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Seedless Raspberries Puree have 3.8 times more Carbohydrate, 30.2 times more Sugars and 25.4 times more Fructose than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 3.7 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Seedless Raspberries Puree.
• 5 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Seedless Raspberries Puree as well as Raw sprouted alfalfa seeds provide inadequate amounts of Energy and Omega 6 in five ounces.