Comparing Nutrients in 7 ounces Seedless Raspberries Puree VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	2.73% 0.46g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	3.2% 4.17g	130g per day for Men 19-50 years
Sugars	16.5% 12g	0.55% 0.4g	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	8.35% 6.05g	0.33% 0.24g	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	% 5.58g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.08% 0.97mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	5.2% 0.067mg	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	14.4% 57.5μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14% 12.7mg	18% 16.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.4% 3.06mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.4% 60.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	34.6% 0.31mg	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	26.8% 2.14mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	16.2% 0.37mg	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	5.67% 39.7mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	4.8% 178g	4.98% 184g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Seedless Raspberries Puree have 1.8 times more Vitamin B6 and 77 times more Vitamin E than Sprouted Alfalfa Seeds.
• While 7 oz of Raw sprouted alfalfa seeds contain 1.3 times more Vitamin B2, 1.8 times more Vitamin B5 and 1.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E
• Both Seedless Raspberries Puree as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Seedless Raspberries Puree have 1.8 times more Manganese and 2.1 times more Potassium than Sprouted Alfalfa Seeds.
• While 7 oz of Raw sprouted alfalfa seeds contain 2.3 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium, 3.5 times more Phosphorus and 5.1 times more Zinc than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Seedless Raspberries Puree lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Seedless Raspberries Puree have 3.8 times more Carbohydrate, 30.2 times more Sugars and 25.4 times more Fructose than Sprouted Alfalfa Seeds.
• While 7 oz of Raw sprouted alfalfa seeds contain 3.7 times more Omega 3, 2.1 times more Fiber and 3.9 times more Protein than Seedless Raspberries Puree.
• 7 ounces of Seedless Raspberries Puree provide inadequate amounts of Protein
• 7 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Seedless Raspberries Puree as well as Raw sprouted alfalfa seeds provide inadequate amounts of Energy and Omega 6 in seven ounces.