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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.43% 0.073g	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	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	4.02% 2.9g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	14% 7.9g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	26.7% 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	46.6% 187μg	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	151% 136mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.4% 60.5μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	7.94% 0.071mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	22% 0.51mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Alfalfa Seeds versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Sprouted Alfalfa Seeds have 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 7.1 times more Vitamin A, 5.1 times more Vitamin B6, 2.6 times more Vitamin B9, 8.3 times more Vitamin C, 67.5 times more Vitamin E and 3.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Broccoli Spears provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin A and Vitamin E
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sprouted Alfalfa Seeds have 4.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 2.7 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.3 times more Calcium, 1.4 times more Manganese, 3.2 times more Potassium and 3.2 times more Selenium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Frozen Broccoli Spears contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Sprouted Alfalfa Seeds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Alfalfa Seeds have 1.4 times more Omega 3 and 1.3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.5 times more Carbohydrate, 7.4 times more Sugars and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• 7 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Alfalfa Seeds VS Frozen Broccoli Spears

What are the health benefits of Sprouted Alfalfa Seeds compared to Frozen Broccoli Spears?

Sprouted alfalfa seeds are a good source of vitamins C and K, as well as antioxidants and minerals. They are also low in calories and high in fiber. On the other hand, frozen broccoli spears are rich in vitamins A, C, and K, as well as fiber and antioxidants. Both are nutritious options, but sprouted alfalfa seeds may have a slight edge in terms of vitamin and mineral content.

Can I lose weight easier by eating more Sprouted Alfalfa Seeds or Frozen Broccoli Spears?

Both sprouted alfalfa seeds and frozen broccoli spears can be beneficial for weight loss due to their low calorie and high nutrient content. However, broccoli spears are higher in fiber which can help you feel full and satisfied, making it easier to consume fewer calories overall. Additionally, broccoli is a good source of vitamins and minerals that support overall health and weight management. So, including more frozen broccoli spears in your diet may be more effective for weight loss compared to sprouted alfalfa seeds.

Should I eat more Sprouted Alfalfa Seeds or more Frozen Broccoli Spears to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to consume a variety of plant-based protein sources. Both sprouted alfalfa seeds and frozen broccoli spears are nutritious options, but sprouted alfalfa seeds are higher in protein and can be a good addition to your diet to support muscle growth. Additionally, incorporating a variety of plant-based proteins such as legumes, tofu, tempeh, and whole grains can help you meet your protein needs for muscle building.

What is the environmental impact of producing Sprouted Alfalfa Seeds compared to Frozen Broccoli Spears?

Sprouted alfalfa seeds have a lower environmental impact compared to frozen broccoli spears. Alfalfa seeds require less water, land, and energy to grow, making them a more sustainable option. Additionally, sprouting seeds at home reduces packaging waste and transportation emissions.