Comparing Nutrients in 7 ounces Sprouted Alfalfa Seeds VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.17g	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.42g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	14% 7.9g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.97% 0.95mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	5.65% 0.073mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16.3mg	32% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	10% 1.53mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	58.3% 1.34mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	4.6% 157mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	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	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	4.98% 184g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Raspberries Puree per 7 oz

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

Lets compare vitamin content per 7 ounces of Sprouted Alfalfa Seeds vs Raspberries Puree:

• 7 ounces of Sprouted Alfalfa Seeds have 1.4 times more Vitamin B2 and 1.8 times more Vitamin B5 than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.8 times more Vitamin C and 38.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Raspberries Puree provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Raw sprouted alfalfa seeds as well as Raspberries Puree with Seeds have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Sprouted Alfalfa Seeds vs Raspberries Puree:

• 7 ounces of Sprouted Alfalfa Seeds have 1.4 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 2.3 times more Phosphorus and 3 times more Zinc than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 3.6 times more Manganese and 2.5 times more Potassium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Raspberries Puree contain similar levels of Magnesium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Alfalfa Seeds have 6.3 times more Omega 3 and 3.6 times more Protein than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 5.5 times more Carbohydrate, 32.8 times more Sugars, 27.5 times more Fructose and 2.3 times more Fiber than Raw sprouted alfalfa seeds.
• 7 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• 7 ounces of Raspberries Puree provide inadequate amounts of Omega 3 and Protein
• Both Raw sprouted alfalfa seeds as well as Raspberries Puree with Seeds provide inadequate amounts of Energy and Omega 6 in seven ounces.