Comparing Nutrients in 100 calories Tomatoes VS Wheat Sprouts

Weight per 100 calories

• Tomatoes: 556g
• Wheat Sprouts: 50.5g

Sprouted Wheat has 11 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is above average in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.82% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	1.46% 0.56g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	6.76% 3.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	9.47% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	6.02% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	9.74% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	9.57% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	4.8% 19μg	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	84.6% 76mg	1.46% 1.3mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Wheat Sprouts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	14.6% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	9.86% 41.4mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	40.8% 0.94mg	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	19% 133mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	2.5% 85.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.54% 8.1mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	14% 525g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Wheat Sprouts:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3, 3.3 times more Vitamin B6, 4.3 times more Vitamin B9 and 58 times more Vitamin C than Sprouted Wheat.
• Both Raw Ripe Red Tomatoes and Sprouted Wheat have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Sprouted Wheat have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Wheat Sprouts:

• Raw Ripe Red Tomatoes have 3.9 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 15.4 times more Potassium, 3.4 times more Sodium and 21.8 times more Water than Sprouted Wheat.
• While Sprouted Wheat contains 1.5 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Sprouted Wheat have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.7 times more Fat, 1.3 times more Omega 3, 1.7 times more Omega 6, 12 times more Fiber and 1.3 times more Protein than Sprouted Wheat.
• Both Raw Ripe Red Tomatoes and Sprouted Wheat have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Sprouted Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.