Comparing Nutrients in 7 ounces Sprouted Alfalfa Seeds VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.23% 0.04g	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	34.2% 44.5g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	14% 7.9g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	27.4% 0.63mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.98% 184g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sprouted Alfalfa Seeds vs Boiled California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 2 times more Vitamin B2, 2.6 times more Vitamin B5 and 6.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled California Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Raw sprouted alfalfa seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sprouted Alfalfa Seeds vs Boiled California Red Kidney Beans:

• Raw sprouted alfalfa seeds have 1.4 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 5.3 times more Potassium and 2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Boiled California Red Kidney Beans have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw sprouted alfalfa seeds have 5.5 times more Omega 3 and 11.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.4 times more Energy, 10.7 times more Carbohydrate, 4.9 times more Fiber and 2.3 times more Protein than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.