Comparing Nutrients in 100 grams Oranges VS 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	1.62% 47kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	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	9.04% 11.8g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	13% 9.35g	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	NA	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	NA	% 0.08g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.89% 8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	7.5% 30μg	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	59% 53.2mg	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	1.2% 0.18mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.4% 30.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	17.4% 0.16mg	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	1.25% 0.1mg	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	1.1% 0.025mg	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	2% 14mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.4 times more Vitamin A, 1.8 times more Vitamin B6, 6.5 times more Vitamin C and 9 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.2 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B5 and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw sprouted alfalfa seeds have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Raw Oranges 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 Oranges vs Sprouted Alfalfa Seeds:

• Raw Oranges have 1.3 times more Calcium and 2.3 times more Potassium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.5 times more Copper, 9.6 times more Iron, 2.7 times more Magnesium, 7.5 times more Manganese, 5 times more Phosphorus and 13.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw sprouted alfalfa seeds have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 2 times more Energy, 5.6 times more Carbohydrate, 46.8 times more Sugars and 1.3 times more Fiber than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 25 times more Omega 3, 13 times more Omega 6 and 4.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.