Comparing Nutrients in 100 grams Sprouted Alfalfa Seeds VS Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Amaranth Leaves	34%	10%	56%

Macro Nutrients

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.6% 2.1g	3.1% 4g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	NA	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	0.17% 0.12g	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	% 0.08g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	7.13% 4g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	16.2% 146μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	1.28% 0.064mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	14.8% 0.19mg	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	9% 36μg	21.3% 85μg	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	9.1% 8.2mg	48% 43.3mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.5μg	950% 1140μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Amaranth Leaves	Recommended Dietary Allowance
Calcium	3.2% 32mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	18% 0.16mg	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	12% 0.96mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	38.5% 0.89mg	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	10% 70mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	8.36% 0.92mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.48% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sprouted Alfalfa Seeds vs Amaranth Leaves:

• Raw sprouted alfalfa seeds have 2.8 times more Vitamin B1 and 8.8 times more Vitamin B5 than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 18.3 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.6 times more Vitamin B6, 2.4 times more Vitamin B9, 5.3 times more Vitamin C and 37.4 times more Vitamin K than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sprouted Alfalfa Seeds vs Amaranth Leaves:

• Raw sprouted alfalfa seeds have 1.4 times more Phosphorus than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 6.7 times more Calcium, 2.4 times more Iron, 2 times more Magnesium, 4.7 times more Manganese, 7.7 times more Potassium, 1.5 times more Selenium and 3.3 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Amaranth Leaves have similar amounts of Copper, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw sprouted alfalfa seeds have 87.5 times more Omega 3, 1.6 times more Omega 6 and 1.6 times more Protein than Raw Amaranth Leaves.
• While Raw Amaranth Leaves contain 1.9 times more Carbohydrate than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Amaranth Leaves have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.