Comparing Nutrients in 100 grams Valencia Oranges VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Valencia Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	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	9.15% 12g	1.6% 2.1g	130g per day for Men 19-50 years
Sugars	NA	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	6.58% 2.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	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	1.7% 0.27mg	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	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.4% 30.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	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	1.13% 0.09mg	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% 0.023mg	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	2.43% 17mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	NA	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	0.55% 0.06mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.5% 93g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.5 times more Vitamin A, 1.9 times more Vitamin B6 and 5.9 times more Vitamin C than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw sprouted alfalfa seeds have similar amounts of Vitamin B1 and Vitamin B9 per 100 g.
• Both Raw Valencia 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 Valencia Oranges vs Sprouted Alfalfa Seeds:

• Raw Valencia Oranges have 1.3 times more Calcium and 2.3 times more Potassium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 4.2 times more Copper, 10.7 times more Iron, 2.7 times more Magnesium, 8.2 times more Manganese, 4.1 times more Phosphorus and 15.3 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw sprouted alfalfa seeds have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 2.1 times more Energy, 5.7 times more Carbohydrate and 1.3 times more Fiber than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 10.9 times more Omega 3, 5.3 times more Omega 6 and 3.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.