Comparing Nutrients in 100 calories Oranges VS Sprouted Alfalfa Seeds

Weight per 100 calories

• Oranges: 213g
• Sprouted Alfalfa Seeds: 435g

Oranges have 2 times more energy per 100g than Sprouted Alfalfa Seeds. It has low energy density when compared to other foods. Raw sprouted alfalfa seeds having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	6% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	27.4% 20g	1.2% 0.87g	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	NA	0.72% 0.52g	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	NA	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	21.7% 8.26g	38g per day for Men 19-50 years
Protein	3.57% 2g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	3.86% 34.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	11.4% 0.15mg	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	16% 64μg	39% 157μg	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	126% 113mg	39.6% 35.7mg	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	2.55% 0.38mg	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	8.5% 85mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	76% 0.68mg	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	2.66% 0.21mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	35.5% 0.82mg	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	4.26% 29.8mg	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	5% 185g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Sprouted Alfalfa Seeds:

• Raw Oranges have 3.2 times more Vitamin C and 4.4 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.5 times more Vitamin A, 1.8 times more Vitamin B1, 6.4 times more Vitamin B2, 3.5 times more Vitamin B3, 4.6 times more Vitamin B5, 2.5 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw sprouted alfalfa seeds have similar amounts of Vitamin B6 per 100 kcal.
• Both Raw Oranges as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Sprouted Alfalfa Seeds:

• Raw sprouted alfalfa seeds contain 1.6 times more Calcium, 7.1 times more Copper, 19.6 times more Iron, 5.5 times more Magnesium, 15.4 times more Manganese, 10.2 times more Phosphorus, 2.5 times more Selenium, more Sodium, 26.9 times more Zinc and 2.2 times more Water than Raw Oranges.
• Both Raw Oranges and Raw sprouted alfalfa seeds have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 2.7 times more Carbohydrate and 22.9 times more Sugars than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 11.8 times more Fat, 51.1 times more Omega 3, 26.6 times more Omega 6, 1.6 times more Fiber and 8.7 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw sprouted alfalfa seeds have similar amounts of Energy per 100 kcal.
• Both Raw Oranges as well as Raw sprouted alfalfa seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.