Comparing Nutrients in 1 pound Tomatoes VS Sprouted Alfalfa Seeds

Macros Ratio

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

Macro Nutrients

	Tomatoes	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	16.5% 12g	1.25% 0.91g	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	8.57% 6.2g	0.75% 0.54g	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	% 5.67g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	21% 191μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	41% 163μg	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	69% 62mg	41.3% 37mg	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	16.3% 2.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	37% 0.85mg	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	15.6% 109mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.4% 421g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6, 1.7 times more Vitamin C and 27 times more Vitamin E than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.1 times more Vitamin B1, 6.6 times more Vitamin B2, 6.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 3.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 3 times more Potassium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 3.2 times more Calcium, 2.7 times more Copper, 3.6 times more Iron, 2.5 times more Magnesium, 1.6 times more Manganese, 2.9 times more Phosphorus, more Selenium and 5.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw sprouted alfalfa seeds have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.9 times more Carbohydrate, 13.2 times more Sugars and 11.4 times more Fructose than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 58.3 times more Omega 3, 2.9 times more Omega 6, 1.6 times more Fiber and 4.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw sprouted alfalfa seeds have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 1 lb.