Comparing Nutrients in 7 ounces Sprouted Alfalfa Seeds VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.9g	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	20% 0.26mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.4% 60.5μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	25.4% 0.58mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sprouted Alfalfa Seeds vs Frozen Chopped Broccoli:

• Raw sprouted alfalfa seeds have 1.4 times more Vitamin B1, 1.3 times more Vitamin B2 and 2 times more Vitamin B5 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 6.5 times more Vitamin A, 3.8 times more Vitamin B6, 1.9 times more Vitamin B9, 6.9 times more Vitamin C, 61 times more Vitamin E and 2.7 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 7 oz.
• Both Raw sprouted alfalfa seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sprouted Alfalfa Seeds vs Frozen Chopped Broccoli:

• Raw sprouted alfalfa seeds have 4.1 times more Copper, 1.5 times more Magnesium, 1.4 times more Phosphorus and 1.9 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.8 times more Calcium, 1.6 times more Manganese, 2.7 times more Potassium, 4.7 times more Selenium and 4 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw sprouted alfalfa seeds have 1.7 times more Omega 3, 7.5 times more Omega 6 and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.3 times more Carbohydrate, 6.8 times more Sugars, 6.9 times more Fructose and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 7 oz.