Comparing Nutrients in 100 grams Boiled Carrots VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Boiled Carrots	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	1.2% 35kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.38% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.32% 8.22g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	0.28% 0.2g	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	0.5% 0.36g	0.17% 0.12g	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	% 0.4g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 2.7g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.36% 0.76g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	95% 852μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.03% 0.65mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	2.6% 0.034mg	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	3.5% 14μg	9% 36μg	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	4% 3.6mg	9.1% 8.2mg	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	6.87% 1.03mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.4% 13.7μg	25.4% 30.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	3% 30mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	1.9% 0.017mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	1.2% 47.5μg	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	4.25% 0.34mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	6.74% 0.16mg	8.17% 0.19mg	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	4.3% 30mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Carrots vs Sprouted Alfalfa Seeds:

• Boiled and Drained Carrots have 106.5 times more Vitamin A, 1.3 times more Vitamin B3, 4.5 times more Vitamin B6 and 51.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.9 times more Vitamin B2, 2.4 times more Vitamin B5, 2.6 times more Vitamin B9, 2.3 times more Vitamin C and 2.2 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw sprouted alfalfa seeds have similar amounts of Vitamin B1 per 100 g.
• Both Boiled and Drained Carrots as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Carrots vs Sprouted Alfalfa Seeds:

• Boiled and Drained Carrots have 3 times more Potassium and 9.7 times more Sodium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 9.2 times more Copper, 2.8 times more Iron, 2.7 times more Magnesium, 2.3 times more Phosphorus and 4.6 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw sprouted alfalfa seeds have similar amounts of Calcium, Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Carrots have 1.5 times more Energy, 3.9 times more Carbohydrate, 17.3 times more Sugars and 1.6 times more Fiber than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 175 times more Omega 3, 2.7 times more Omega 6 and 5.3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 g.