Comparing Nutrients in 7 ounces Sprouted Alfalfa Seeds VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.17g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	0.33% 0.24g	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	NA	38g per day for Men 19-50 years
Protein	14% 7.9g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	30.6% 276μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	6.93% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	27% 0.35mg	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	18% 71.4μg	28.3% 113μg	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	18% 16.3mg	91% 81.6mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.4% 60.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	35% 0.31mg	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	24% 1.9mg	56% 4.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	74.3% 1.7mg	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	20% 139mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	37.4% 1272mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Raw sprouted alfalfa seeds have 3.8 times more Vitamin B1 and 9.1 times more Vitamin B5 than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 17.4 times more Vitamin A, 5.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5 times more Vitamin C than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Vitamin B2 and Vitamin B3 per 7 oz.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sprouted Alfalfa Seeds vs Cooked Amaranth Leaves:

• Boiled and Drained Amaranth Leaves contain 6.5 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.6 times more Manganese, 8.1 times more Potassium, 1.5 times more Selenium and 3.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled and Drained Amaranth Leaves have similar amounts of Copper, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw sprouted alfalfa seeds have 175 times more Omega 3, 3 times more Omega 6 and 1.9 times more Protein than Boiled and Drained Amaranth Leaves.
• While Boiled and Drained Amaranth Leaves contain 2 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled and Drained Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.