Comparing Nutrients in 100 grams Cauliflower VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Cauliflower	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.094% 0.016g	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	3.82% 4.97g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	2.63% 1.9g	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	1.34% 0.97g	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	% 0.94g	% 0.08g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5.26% 2g	5% 1.9g	38g per day for Men 19-50 years
Protein	3.43% 1.92g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.17% 0.51mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	14.3% 57μg	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	53.6% 48.2mg	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	0.53% 0.08mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	25.4% 30.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	5.25% 0.42mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	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	6.3% 44mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Sprouted Alfalfa Seeds per 100 g

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

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

• 100 grams of Cauliflower have 5.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.9 times more Vitamin C than Sprouted Alfalfa Seeds.
• While 100 g of Raw sprouted alfalfa seeds contain 1.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 2 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B3 and Vitamin B5 per 100 grams.
• Both Raw Cauliflower as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Cauliflower vs Sprouted Alfalfa Seeds:

• 100 grams of Cauliflower have 3.8 times more Potassium and 5 times more Sodium than Sprouted Alfalfa Seeds.
• While 100 g of Raw sprouted alfalfa seeds contain 1.5 times more Calcium, 4 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus and 3.4 times more Zinc than Raw Cauliflower.
• Both Cauliflower and Sprouted Alfalfa Seeds contain similar levels of Manganese and Water per 100 grams.
• Both Raw Cauliflower as well as Raw sprouted alfalfa seeds lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cauliflower have 2.4 times more Carbohydrate and 9.6 times more Sugars than Sprouted Alfalfa Seeds.
• While 100 g of Raw sprouted alfalfa seeds contain 11.7 times more Omega 3 and 2.1 times more Protein than Raw Cauliflower.
• Both Cauliflower and Sprouted Alfalfa Seeds offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cauliflower provide inadequate amounts of Omega 3
• 100 grams of Sprouted Alfalfa Seeds provide inadequate amounts of Carbohydrate
• Both Raw Cauliflower as well as Raw sprouted alfalfa seeds provide inadequate amounts of Energy and Omega 6 in 100 grams.