Comparing Nutrients in 100 calories Seedless Raspberries Puree VS Sprouted Alfalfa Seeds

Weight per 100 calories

• Seedless Raspberries Puree: 244g
• Sprouted Alfalfa Seeds: 435g

Seedless Raspberries Puree have 1.8 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.

Discover which food has more nutrients per 100 calories - Seedless Raspberries Puree or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Seedless Raspberries Puree	9%	18%	73%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.12g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	7.16% 0.11g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	6% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	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	10.3% 7.44g	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	% 6.85g	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0.44g	% 0g	g per day for Men 19-50 years
Fiber	5.78% 2.2g	21.7% 8.26g	38g per day for Men 19-50 years
Protein	4.44% 2.5g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0.54% 4.88μg	3.86% 34.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.47% 1.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	17.7% 70.7μg	39% 157μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.3% 15.6mg	39.6% 35.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25% 3.76mg	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Seedless Raspberries Puree	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	3.4% 34mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	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	33% 2.63mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	36.4% 0.84mg	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	6.97% 48.8mg	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	NA	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	5.9% 219g	11% 404g	3700g per day for Men 19-50 years

Seedless Raspberries Puree VS Sprouted Alfalfa Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Seedless Raspberries Puree or Sprouted Alfalfa Seeds?

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

• 100 calories of Seedless Raspberries Puree have 43.2 times more Vitamin E than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain 7.1 times more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.7 times more Vitamin B3, 3.2 times more Vitamin B5, 2.2 times more Vitamin B9 and 2.3 times more Vitamin C than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Seedless Raspberries Puree have insufficient amounts of Vitamin A
• 100 calories of Sprouted Alfalfa Seeds have insufficient amounts of Vitamin E

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

• 100 calories of Seedless Raspberries Puree have 1.2 times more Potassium than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain 4.1 times more Calcium, 4.1 times more Copper, 1.6 times more Iron, 3.2 times more Magnesium, 6.2 times more Phosphorus, 9.1 times more Zinc and 1.8 times more Water than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds contain similar levels of Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Seedless Raspberries Puree have 2.1 times more Carbohydrate, 16.9 times more Sugars and 14.3 times more Fructose than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain 1.4 times more Fat, 6.6 times more Omega 3, 9.7 times more Omega 6, 3.8 times more Fiber and 7 times more Protein than Seedless Raspberries Puree.
• Both Seedless Raspberries Puree and Sprouted Alfalfa Seeds offer comparable quantities of Energy per 100 calories.
• 100 calories of Seedless Raspberries Puree provide inadequate amounts of Omega 6