Comparing Nutrients in 100 calories Sprouted Alfalfa Seeds VS Tomatoes

Weight per 100 calories

• Sprouted Alfalfa Seeds: 435g
• Tomatoes: 556g

Sprouted Alfalfa Seeds have 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Tomatoes	17%	9%	74%

Macro Nutrients

	Sprouted Alfalfa Seeds	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	6% 1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.02% 9.13g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	20% 14.6g	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	0.72% 0.52g	10.5% 7.6g	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	% 0.35g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21.7% 8.26g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	31% 17.3g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.86% 34.8μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.5% 0.33mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39% 157μg	21% 83.3μg	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	39.6% 35.7mg	84.6% 76mg	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	0.58% 0.087mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Tomatoes	Recommended Dietary Allowance
Calcium	14% 139mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	52% 4.17mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	27.5% 0.63mg	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	43.5% 304mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	4.74% 2.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.74% 26mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	11% 404g	14% 525g	3700g per day for Men 19-50 years

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

• Raw sprouted alfalfa seeds have 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B5, 1.9 times more Vitamin B9 and 3 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.7 times more Vitamin A, 1.6 times more Vitamin B3, 3 times more Vitamin B6, 2.1 times more Vitamin C and 34.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Raw sprouted alfalfa seeds have 2.5 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.8 times more Potassium and 1.3 times more Water than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Ripe Red Tomatoes have similar amounts of Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw sprouted alfalfa seeds have 2.7 times more Fat, 45.7 times more Omega 3, 2.3 times more Omega 6, 1.2 times more Fiber and 3.5 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Carbohydrate, 16.8 times more Sugars and 14.6 times more Fructose than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Raw sprouted alfalfa seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.