Comparing Nutrients in 5 ounces Wheat Sprouts VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Wheat Sprouts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	9.68% 281kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	NA	5% 3.6g	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	NA	2.56% 1.86g	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	NA	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19% 10.6g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	12% 0.16mg	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	13.5% 54μg	2.83% 11.3μg	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	4.1% 3.7mg	20% 18mg	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	NA	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	38% 3.03mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	115% 2.63mg	4.2% 0.096mg	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	40.5% 283mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.83% 67.7g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Wheat Sprouts vs Tomatoes in Juice with Salt:

• Sprouted Wheat has 2.8 times more Vitamin B2, 4.3 times more Vitamin B3, 8.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 2.6 times more Vitamin B1 and 4.8 times more Vitamin C than Sprouted Wheat.
• Both Sprouted Wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wheat Sprouts vs Tomatoes in Juice with Salt:

• Sprouted Wheat has 5 times more Copper, 3.8 times more Iron, 8.2 times more Magnesium, 27.3 times more Manganese, 11.8 times more Phosphorus, 60.7 times more Selenium and 13.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7.2 times more Sodium and 2 times more Water than Sprouted Wheat.
• Both Sprouted Wheat and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Sprouted Wheat has 12.4 times more Energy, 5.1 times more Fat, 6.5 times more Omega 3, 5.5 times more Omega 6, 12.3 times more Carbohydrate and 9.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Fiber than Sprouted Wheat.
• Both Sprouted Wheat as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.