Comparing Nutrients in 5 ounces Tomato Paste VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Tomato Paste	Wheat Sprouts	Recommended Dietary Allowance
Energy	4% 116kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.43% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	11.4% 8.3g	NA	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	11% 6.12g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	29% 0.38mg	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	4.25% 17μg	13.5% 54μg	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	34.5% 31mg	4.1% 3.7mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Wheat Sprouts	Recommended Dietary Allowance
Calcium	5.1% 51mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	41% 0.37mg	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	53% 4.22mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	115% 2.63mg	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	17% 118mg	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	2.8% 104g	1.83% 67.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Wheat Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Wheat Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Wheat Sprouts:

• 5 ounces of Tomato Paste have more Vitamin A and 8.4 times more Vitamin C than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 3.8 times more Vitamin B1, 6.7 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Wheat Sprouts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Wheat Sprouts have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Sprouted Wheat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Wheat Sprouts:

• 5 ounces of Tomato Paste have 1.3 times more Calcium, 1.4 times more Copper, 1.4 times more Iron, 6 times more Potassium and 3.7 times more Sodium than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 2 times more Magnesium, 6.2 times more Manganese, 2.4 times more Phosphorus, 8 times more Selenium and 2.6 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 3.7 times more Fiber than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 2.4 times more Energy, 3.5 times more Omega 6, 2.2 times more Carbohydrate and 1.7 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Sprouted Wheat provide inadequate amounts of Omega 3 in five ounces.