Comparing Nutrients in 100 grams 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	0.79% 23kcal	1.9% 55kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.75% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	1.6% 2.1g	8.85% 11.5g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	9.05% 6.56g	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	4.55% 3.3g	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	% 3.05g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.21g	g per day for Men 19-50 years
Fiber	5% 1.9g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	2.85% 0.037mg	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	7.5% 30μg	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	9.1% 8.2mg	16.2% 14.6mg	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	0.13% 0.02mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Raspberries Puree	Recommended Dietary Allowance
Calcium	3.2% 32mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	9.56% 0.086mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	29.4% 0.68mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.36% 0.92mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Alfalfa Seeds VS Raspberries Puree per 100 g

Compare the macro and micronutrient content in 100 g of Sprouted Alfalfa Seeds versus 100 g of Raspberries Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sprouted Alfalfa Seeds vs Raspberries Puree:

• 100 grams of Sprouted Alfalfa Seeds have 1.4 times more Vitamin B2 and 1.8 times more Vitamin B5 than Raspberries Puree.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Sprouted Alfalfa Seeds vs Raspberries Puree:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Alfalfa Seeds have 6.3 times more Omega 3 and 3.6 times more Protein than Raspberries Puree.
• While 100 g 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.
• 100 grams of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• 100 grams 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 100 grams.