Comparing Nutrients in 5 ounces Tomatoes VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	41% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.62% 134g	1.83% 67.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Wheat Sprouts per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes 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 Tomatoes vs Wheat Sprouts:

• 5 ounces of Tomatoes have more Vitamin A and 5.3 times more Vitamin C than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 6.1 times more Vitamin B1, 8.2 times more Vitamin B2, 5.2 times more Vitamin B3, 10.6 times more Vitamin B5, 3.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Wheat Sprouts have insufficient amounts of Vitamin A
• Both Raw Ripe Red Tomatoes as well as Sprouted Wheat have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Wheat Sprouts:

• 5 ounces of Tomatoes have 1.4 times more Potassium and 2 times more Water than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 2.8 times more Calcium, 4.4 times more Copper, 7.9 times more Iron, 7.5 times more Magnesium, 16.3 times more Manganese, 8.3 times more Phosphorus, more Selenium and 9.7 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Sprouted Wheat contain 11 times more Energy, 6.6 times more Omega 6, 10.9 times more Carbohydrate and 8.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Wheat Sprouts offer comparable quantities of Fiber per five ounces.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Sprouted Wheat provide inadequate amounts of Omega 3 in five ounces.