Comparing Nutrients in 7 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	1.23% 35.7kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.6% 2.52g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	65% 84.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	19% 75.4μg	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	30.2% 27mg	5.73% 5.16mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	160% 3.7mg	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	6.8% 47.6mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Wheat Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Wheat Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Wheat Sprouts:

• 7 ounces of Tomatoes have more Vitamin A and 5.3 times more Vitamin C than Wheat Sprouts.
• While 7 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.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Wheat Sprouts:

• 7 ounces of Tomatoes have 1.4 times more Potassium and 2 times more Water than Wheat Sprouts.
• While 7 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.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 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 seven ounces.