Comparing Nutrients in 300 calories Sprouted Alfalfa SeedsVS Tomatoes

Weight per 300 calories

Sprouted Alfalfa Seeds

1304g

Tomatoes

1667g

Sprouted Alfalfa Seeds have 1.3 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Tomatoes?

Macros Ratio

Protein Fat Carbs

Sprouted Alfalfa Seeds

52%

20%

28%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Sprouted Alfalfa Seedsvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.28%9g

Fat

3.44%3.33g

9 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.8%0.9g

Saturated Fat

1.46%0.47g

0.9 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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143%2.3g

Omega 3

3.13%0.05g

2.3 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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18%3.05g

Omega 6

7.84%1.33g

3.05 gvs1.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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21%27.4g

Carbohydrate

50%65g

27.4 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.6%2.6g

Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.6 gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.16%1.57g

Fructose

31.5%23g

≤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]

1.57 gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.04g

Glucose

%21g

1.04 gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%0g

0 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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65.2%24.8g

Fiber

52.6%20g

24.8 gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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93%52g

Protein

26%14.7g

52 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sprouted Alfalfa Seedsvs Tomatoes

11.6%104μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

104 μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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82.6%0.99mg

Vitamin B1

51.4%0.62mg

Thiamine

0.99 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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126%1.64mg

Vitamin B2

24.4%0.32mg

Riboflavin

1.64 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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39.2%6.27mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

6.27 mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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147%7.34mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

7.34 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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34%0.44mg

Vitamin B6

103%1.33mg

Pyridoxine

0.44 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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117%470μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

470 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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119%107mg

Vitamin C

254%228mg

Ascorbic acid

107 mgvs228 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.74%0.26mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

0.26 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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332%398μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

398 μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sprouted Alfalfa Seedsvs Tomatoes

41.7%417mg

Calcium

16.7%167mg

417 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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228%2.05mg

Copper

109%0.98mg

2.05 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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157%12.5mg

Iron

56.3%4.5mg

12.5 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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84%352mg

Magnesium

43.7%183mg

352 mgvs183 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.45mg

Manganese

82.6%1.9mg

2.45 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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130%913mg

Phosphorus

57%400mg

913 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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30.3%1030mg

Potassium

116%3950mg

1030 mgvs3950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.2%7.83μg

Selenium

0%0μg

7.83 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.2%78.3mg

Sodium

5.56%83.3mg

78.3 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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109%12mg

Zinc

25.8%2.83mg

12 mgvs2.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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32.7%1211g

Water

42.6%1575g

1211 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sprouted Alfalfa Seeds vs Tomatoes:

Raw sprouted alfalfa seeds have 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 5 times more Vitamin B5, 1.9 times more Vitamin B9 and 3 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 6.7 times more Vitamin A, 1.6 times more Vitamin B3, 3 times more Vitamin B6, 2.1 times more Vitamin C and 34.5 times more Vitamin E than Raw sprouted alfalfa seeds.
Both Raw sprouted alfalfa seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Alfalfa Seeds vs Tomatoes:

Raw sprouted alfalfa seeds have 2.5 times more Calcium, 2.1 times more Copper, 2.8 times more Iron, 1.9 times more Magnesium, 1.3 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.8 times more Potassium and 1.3 times more Water than Raw sprouted alfalfa seeds.
Both Raw sprouted alfalfa seeds and Raw Ripe Red Tomatoes have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw sprouted alfalfa seeds have 2.7 times more Fat, 45.7 times more Omega 3, 2.3 times more Omega 6, 1.2 times more Fiber and 3.5 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.4 times more Carbohydrate, 16.8 times more Sugars and 14.6 times more Fructose than Raw sprouted alfalfa seeds.
Both Raw sprouted alfalfa seeds and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
Both Raw sprouted alfalfa seeds as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Sprouted Alfalfa SeedsVS Amaranth LeavesTomatoesVS Amaranth LeavesSprouted Alfalfa SeedsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Sprouted Alfalfa SeedsVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: