Comparing Nutrients in 500 calories Sprouted Alfalfa Seeds VS Tomatoes

Weight per 500 calories

• Sprouted Alfalfa Seeds: 2174g
• Tomatoes: 2778g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4.7% 1.5g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	238% 3.8g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.7g	83% 108g	130g per day for Men 19-50 years
Sugars	6% 4.35g	101% 73g	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	3.6% 2.6g	52.5% 38g	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	% 1.74g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	109% 41.3g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	155% 86.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Tomatoes	Recommended Dietary Allowance
Vitamin A	19.3% 174μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	211% 2.74mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	245% 12.2mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	196% 783μg	104% 417μg	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	198% 178mg	423% 381mg	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	2.9% 0.43mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	553% 663μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Tomatoes	Recommended Dietary Allowance
Calcium	69.6% 696mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	379% 3.4mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	261% 21mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	138% 3.17mg	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	217% 1522mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	50.5% 1717mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.7% 130mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	182% 20mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	54.5% 2018g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw sprouted alfalfa seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.