Comparing Nutrients in 100 grams Sprouted Alfalfa Seeds VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Sprouted Alfalfa Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.6% 2.1g	3.1% 4g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	3.43% 2.5g	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	0.17% 0.12g	1.8% 1.3g	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	% 0.08g	% 1.18g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	5% 1.9g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.89% 8μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	6.08% 0.079mg	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	9% 36μg	3.25% 13μg	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	9.1% 8.2mg	25.3% 23mg	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	0.13% 0.02mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.4% 30.5μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.2% 32mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	17.4% 0.16mg	8.33% 0.075mg	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	12% 0.96mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	4.57% 0.11mg	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	10% 70mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	2.32% 79mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	8.36% 0.92mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sprouted Alfalfa Seeds vs Cooked Ripe Red Tomatoes:

• Raw sprouted alfalfa seeds have 2.1 times more Vitamin B1, 5.7 times more Vitamin B2, 4.4 times more Vitamin B5, 2.8 times more Vitamin B9 and 10.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3 times more Vitamin A, 2.3 times more Vitamin B6, 2.8 times more Vitamin C and 28 times more Vitamin E than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 100 g.
• Both Raw sprouted alfalfa seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sprouted Alfalfa Seeds vs Cooked Ripe Red Tomatoes:

• Raw sprouted alfalfa seeds have 2.9 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 3 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus and 6.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Potassium than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds and Cooked Ripe Red Tomatoes have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw sprouted alfalfa seeds have 87.5 times more Omega 3, 5.6 times more Omega 6, 2.7 times more Fiber and 4.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Carbohydrate, 12.5 times more Sugars and 10.9 times more Fructose than Raw sprouted alfalfa seeds.
• Both Raw sprouted alfalfa seeds as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 100 g.