Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Sprouted Alfalfa Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	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	7.33% 9.53g	12% 15.7g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	16% 11.6g	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	0.75% 0.54g	8.2% 5.94g	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	% 0.36g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	32.3% 18g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	38.7% 0.5mg	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	41% 163μg	9.07% 36.3μg	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	41.3% 37mg	63.5% 57mg	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	0.6% 0.091mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	54.4% 4.35mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	13.4% 0.31mg	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	45.4% 318mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Tomatoes in Juice with Salt:

• Raw sprouted alfalfa seeds have 2.3 times more Vitamin B2, 4.8 times more Vitamin B5, 4.5 times more Vitamin B9 and 11.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.5 times more Vitamin A, 7.6 times more Vitamin B1, 1.5 times more Vitamin B3, 3.3 times more Vitamin B6, 1.5 times more Vitamin C and 29.5 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Tomatoes in Juice with Salt:

• Raw sprouted alfalfa seeds have 3 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2.8 times more Manganese, 4.1 times more Phosphorus and 7.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Potassium and 19.2 times more Sodium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw sprouted alfalfa seeds have 43.8 times more Omega 3, 2.4 times more Omega 6 and 5.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Carbohydrate, 12.8 times more Sugars and 10.9 times more Fructose than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 1 lb.
• Both Raw sprouted alfalfa seeds as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.