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Nutrition is the science that interprets the nutrients and other substances in microgreens in relation to maintenance, growth, reproduction, health, and disease. It includes ingestion, absorption, assimilation, biosynthesis, catabolism, and excretion. – Wikipedia

Nutrients, on the other hand, are compounds in microgreens that are essential to life and health.



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There are 49 known essential nutrients for sustaining human life. Within the past 20 years, we have come to also consider dietary fiber as an essential nutrient. Nutrients provide us with energy, the building blocks for repair and growth, and the elements necessary to control biochemical processes in our bodies.

Here are the six major nutrient groups.  Water is your most important, followed by:

Carbohydrates (CHO) Lipids (fats) Proteins

Vitamins Minerals

Over three billion people are currently micronutrient malnourished.

Microgreens are natures living multivitamins. Bio-available nutrients, potent, extremely tasty and versatile!

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Broccoli Microgreens

Turns out that broccoli is high in sulforaphane. Broccoli microgreens sulforaphane is even higher and more potent than sprouts or mature broccoli. The nutrition in broccoli microgreens is tremendous and includes

Vitamins A, B, C, E, and K,macro-elements calcium, magnesium, and phosphorous,and micro-elements iron, copper, and zinc. Even more broccoli microgreens benefits include reversing chronic illnesses such as heart disease and type II diabetes.

Nutritional Overview

Macro-elements per mg/100 g of Fresh Weight (FW)
Calcium (Ca)88 mg
Magnesium (Mg)51 mg
Phosphorous (P)69 mg
Potassium (K)326 mg
Sodium (Na)52 mg
Nitrates (NO3)267 mg

Micro-element minerals per mg/100 g FW

Iron (Fe)0.67 mg
Zinc (Zn)0.37 mg
Copper (Cu)0.09 mg
Manganese (Mn)0.37 mg
Cadmium (Cd)< 0.0001mg
Lead (Pb)< 0.0001mg

*Link to table

Vitamin Content
Vitamin A (ᵦ-carotene)221.80 mg
Vitamin C (Ascorbic Acid)51.0 mg
Vitamin E (tocepherol)24.1 mg
Vitamin K (Phylloquinone)2.8 ug

Antioxidant bioactive compounds (Bioaccessibility %)
Glucoraphanin4.8µmol / g
Total isothiocyanates (sulforaphane)633.11mg, 32.30%
Total anthocyanins (cyanidin-3-glucose)12.66, 0%
Total soluble polyphenols2017.38, 70.09%

Other Nutrients
Fiber410 mg
Broccoli Microgreens Protein2300 mg

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Pea Shoot Microgreens

Pea shoots are the young leaves of the pea plant, harvested as microgreens at just a few weeks of growth. Any variety of pea can be used for growing pea shoots. They taste like peas and are great tossed in salads, in sandwiches, or cooked by themselves or with other greens in stir fries.

Cancer Prevention

Pea shoots are a great source of three chemo-protective agents: folate, antioxidants and carotene. Folate helps produce and maintain cells and protects against DNA damage.

Antioxidants help the body fight free radical damage, commonly associated with high cancer risk. Carotene's help inhibit antioxidant activity and are commonly associated with increased cancer prevention.

High In Antioxidants

One cup of pea shoots provides about 35% the daily value of vitamin C and 15% the DV of vitamin A. In comparison, this is seven times as much vitamin C as blueberries and four times as much vitamin A as tomatoes. They are also an excellent source of vitamin K, providing 66% the DV from a one cup serving.


While many studies point to the many benefits green peas can have for people suffering from diabetes, there is less research to conclude that pea shoots provide as much protection. However, pea shoots contain many of the nutrients that can help keep blood sugar levels low as well as great antioxidant support, which is considered essential in supporting people with type two diabetes and lowering the risk of developing diabetes.

Heart Health

Though large-scale research on the relationship between pea shoots and cardiovascular health remains unavailable, the support these leaf greens provide the inflammation system and immune system of the body, as well as the high levels of antioxidants and phytonutrients they offer indicate that pea shoots may lend a wide range of cardiovascular benefits. Inflammation and antioxidants alone help protect against heart disease.

Sunflower Microgreens

Sunflower microgreens provide much of your body’s daily dietary requirements and essential nutrients. These tiny greens are a good source of vitamins A, C, E, K, and B6 as well as folate. Sunnies pack in plenty of iron and protein. They contain healthy fats like omega-3s and omega-6s for brain health. There are a complete source of amino acids as well.

Nutritional Overview

Sunflower Microgreens (100 grams)
Calories 27
Carbs 4 grams
Protein 2 grams
Fat 0 grams
Fiber 2 grams

Vitamin K - 37% of the DV
Vitamin E - 2% of the DV
Vitamin A - 8% of the DV
Vitamin C - 11% of the DV

Iron 88% of the DV
Copper 49% of the DV
Selenium 35% of the DV
Manganese 38% of the DV
Thiamin 21% of the DV
Folate 16% of the DV
Magnesium 16% of the DV

Riboflavin 14% of the DV
Vitamin B-6 10% of the DV
Niacin 8% of the DV
Calcium 7% of the DV
Phosphorus 7% of the DV
Potassium 6% of the DV
Zinc 6% of the DV
Pantothenic Acid 4% of the DV

Health benefits of sunflower microgreens

Let’s take a closer look at how eating sunflower microgreens can boost your well-being. If you’re looking for a nutrient-dense healthy food with little calories or fat, sunflower microgreens would play a great part in a weight-loss diet.

Supports healthy skin, hair, and brain:
Sunflower microgreens provide a healthy dose of vitamin A and omega-fatty acids which promotes glowing skin from the inside-out. Riboflavin promotes the development of shiny hair, and plays a vital role in maintaining a healthy brain.

Promotes healthy bones and teeth:
Sunnies contain vitamin K which may help prevent hip fractures and builds healthy bone tissues. Vitamin K works to activate proteins needed for healthy blood clotting. The calcium content works helps in the development and protection of bones and teeth. High levels of manganese further support healthy bones.

May ward off Alzheimer’s disease:
According to Harvard Health, diets rich in vitamin E may help prevent Alzheimer’s disease. Vitamin E works to protect cells, lipids, and vitamin A from damage.

Promotes a healthy heart:
Vitamin E lowers blood pressure, protects arteries from injury and lessens the risk of heart disease when paired with vitamin C and selenium. Copper helps metabolize iron and make new red blood cells.

Supports pregnant women:
Sunflower microgreens provide plenty of folate and B-vitamins which play an important role in new cell creation, and promotes healthy development of the brain and spine when taken early in pregnancy.Boosts overall immune system:The vitamin C content is good for keeping a robust immune system and the development of collagen.

Boosts overall immune system:
The vitamin C content is good for keeping a robust immune system and the development of collagen.

Promotes a healthy thyroid:
High levels of selenium in sunnies act as a powerful antioxidant to regulate the hormone activity of the thyroid. Selenium helps to stabilize or neutralize molecules that can cause damage to cells.

Aids in digestion:
The dietary fiber found in these microgreens play a role in the promotion of a strong digestive system. Did you know that sprouted seeds are easier to digest? Consuming sunflower microgreens is easier on your digestive system than consuming sunflower seeds.

Radish Microgreens

Radish microgreens are quickly becoming one of the most popular microgreens among chefs, "foodies," and home growers. Not only because of their crisp and bold flavor, but because radish microgreens are very nutritious.

Compared to radish bulbs, radish microgreens are richer in nutrients, including vitamins, minerals, protein, enzymes, and antioxidants. A source of sulforaphane and myrosinase.

What Medical Benefits Do Radish Microgreens Provide?

A growing number of peer-reviewed studies have reported that radish microgreens provide multiple crucial medical benefits due to their rich nutritional components, including antioxidant, cardiovascular, gastrointestinal, anti-inflammatory benefits, and anti-cancer properties.

Radish microgreens can be considered one of the most nutritious microgreens as they are the most nutrient-packed microgreens. Radish microgreens’ nutrition facts include vitamins A, B, C, E, and K. They also deliver calcium, iron, magnesium, phosphorus, potassium, and zinc to the human body.

Which Vitamins are Provided by Radish Microgreens?

The values below are based on 100-grams of radish microgreens.

Vitamin A:
Radish microgreens provide 391 International Units (IU) or an estimated 8% of the recommended daily allowance (RDA) of vitamin A in the diet.

Vitamin B complex:
Radish microgreens are a rich source of B vitamins, a serving includes:

95 micrograms (mcg) of folate (24% RDA), 0.1 milligrams (mg) of vitamin B1 (thiamine) or 7% RDA,0.1 mg of vitamin B2 (riboflavin) or 6% RDA,0.3 mg of vitamin B6 (pyridoxine), equalling 14% RDA, and0.3 mg of vitamin B5 (pantothenic acid) or 7% RDA.

Vitamin C:
Radish microgreens are loaded with vitamin C, containing 28.9 mg, meaning a whopping 48% of the RDA.

Vitamin E:
Daikon radish microgreens have approximately 120 mg of Vitamin E in 100-grams of microgreens. This nearly 25% of the RDA.

Which Minerals Are Provided by Radish Microgreens?

Radish microgreens are an excellent source of the trace mineral manganese, providing 0.3 mcg or 13% of the RDA.

Radish microgreens are a rich magnesium source, considered the fourth most abundant mineral in the body. The good news is that radish microgreens contain 44 mg of magnesium, which translates to 11% of the RDA.

Radish microgreens deliver 113 mg of phosphorus or 11% of the RDA.

Radish microgreens provide 51 mg or 5% of the RDA, so this is another significant benefit of adding these tasty, crunchy microgreens to your diet.

Radish microgreens also provide 5% of the RDA for iron or 0.9 mg.

Radish microgreens provide 0.1 mg or 6% of the RDA.

Radish microgreens contain 86 mg or 2% of the RDA.

Radish microgreens provide 6-mcg or 1% of the RDA.