Comparing Nutrients in 1 pound Sprouted Alfalfa Seeds VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	49.6% 0.79g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.12% 0.19g	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	14% 18g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	15.6% 11.3g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	32.3% 18g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	4.03% 36.3μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	27.6% 0.36mg	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	14.7% 59μg	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	115% 103mg	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	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	115% 138μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	37.8% 0.34mg	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	54.4% 4.35mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	20.7% 0.48mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.4% 421g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Sprouted Alfalfa Seeds vs Cooked Ripe Red Tomatoes:

• Raw sprouted alfalfa seeds have 2.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.4 times more Vitamin B5, 2.8 times more Vitamin B9 and 10.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Vitamin A, 2.3 times more Vitamin B6, 2.8 times more Vitamin C and 28 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 lb.
• Both Raw sprouted alfalfa seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Sprouted Alfalfa Seeds vs Cooked Ripe Red Tomatoes:

• Raw sprouted alfalfa seeds have 2.9 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus and 6.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Potassium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw sprouted alfalfa seeds have 87.5 times more Omega 3, 5.6 times more Omega 6, 2.7 times more Fiber and 4.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 12.5 times more Sugars and 10.9 times more Fructose than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.