Comparing Nutrients in 7 ounces Sprouted Alfalfa Seeds VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sprouted Alfalfa Seeds	Broccoli Raab	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.22g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	14% 7.9g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.4% 60.5μg	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	9.26% 0.083mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Sprouted Alfalfa Seeds have 1.7 times more Vitamin B5 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 16.4 times more Vitamin A, 2.1 times more Vitamin B1, 2.5 times more Vitamin B3, 5 times more Vitamin B6, 2.3 times more Vitamin B9, 2.5 times more Vitamin C, 81 times more Vitamin E and 7.3 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Broccoli Raab provide similar amounts of Vitamin B2 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Sprouted Alfalfa Seeds have 3.7 times more Copper and 1.2 times more Magnesium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.4 times more Calcium, 2.2 times more Iron, 2.1 times more Manganese, 2.5 times more Potassium and 5.5 times more Sodium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Broccoli Raab contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Alfalfa Seeds have 1.3 times more Protein than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.4 times more Carbohydrate and 1.4 times more Fiber than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Broccoli Raab offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw sprouted alfalfa seeds as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Alfalfa Seeds VS Broccoli Raab

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

Both sprouted alfalfa seeds and broccoli raab are nutrient-dense foods that offer various health benefits. Sprouted alfalfa seeds are rich in vitamins, minerals, antioxidants, and enzymes. They are a good source of vitamin K, vitamin C, and folate, and are known for their anti-inflammatory properties. On the other hand, broccoli raab is a cruciferous vegetable that is high in fiber, vitamins A, C, and K, as well as minerals like calcium and iron. It also contains phytonutrients that have been linked to cancer prevention. Both foods can be beneficial for overall health, so incorporating a variety of plant-based foods into your diet is key to obtaining a wide range of nutrients.

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

Both sprouted alfalfa seeds and broccoli raab are nutrient-dense foods that can support weight loss due to their high fiber content and low calorie density. However, broccoli raab is slightly higher in calories and carbohydrates compared to sprouted alfalfa seeds. Therefore, if you are looking to lose weight, incorporating more sprouted alfalfa seeds into your diet may be a better option as they are lower in calories and can help you feel full and satisfied while providing essential nutrients. Remember, weight loss is ultimately achieved through a balanced diet and regular physical activity.

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

Both sprouted alfalfa seeds and broccoli raab are excellent choices for building muscle due to their high protein content. However, broccoli raab is slightly higher in protein and also provides additional nutrients like vitamin C, vitamin K, and iron. Therefore, incorporating more broccoli raab into your diet may be beneficial for muscle growth while training consistently.

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

Both sprouted alfalfa seeds and broccoli raab have relatively low environmental impacts compared to animal-based foods. However, sprouted alfalfa seeds may have a slightly lower environmental impact as they require less water, land, and resources to grow compared to broccoli raab. Additionally, sprouted alfalfa seeds can be grown quickly and easily at home, reducing transportation emissions. Overall, both options are sustainable choices for a plant-based diet.