Comparing Nutrients in 14 ounces Boiled Broccoli VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Boiled Broccoli	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	4.8% 139kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	43.8% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	22.7% 7.26g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	198% 3.18g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	136% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	151% 197g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	42.7% 31g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	% 31g	g per day for Men 19-50 years
Fiber	34.5% 13g	158% 60g	38g per day for Men 19-50 years
Protein	17% 9.45g	206% 115g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	34% 306μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	552% 6.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	299% 3.9mg	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	107% 429μg	349% 1397μg	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	286% 258mg	26.5% 24mg	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	38.4% 5.75mg	423% 63.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	16% 159mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	273% 2.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	3444% 79.2mg	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	38% 266mg	650% 4548mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	111% 3759mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	469% 258μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	601% 66mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.6% 22.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Toasted Wheat Germ Cereals per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Toasted Wheat Germ Cereals:

• 14 ounces of Boiled Broccoli have 15.4 times more Vitamin A, 10.8 times more Vitamin C and 35.3 times more Vitamin K than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 26.5 times more Vitamin B1, 6.7 times more Vitamin B2, 10.1 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 11 times more Vitamin E than Boiled and Drained Broccoli.
• 14 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Toasted Wheat Germ Cereals:

• 14 ounces of Boiled Broccoli have 10.3 times more Sodium and 15.9 times more Water than Toasted Wheat Germ Cereals.
• While 14 oz of Plain Toasted Wheat Germ Cereals contain 10.2 times more Copper, 13.6 times more Iron, 15.2 times more Magnesium, 102.9 times more Manganese, 17.1 times more Phosphorus, 3.2 times more Potassium, 40.6 times more Selenium and 37 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Toasted Wheat Germ Cereals contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Plain Toasted Wheat Germ Cereals contain 10.9 times more Energy, 26.1 times more Fat, 23.2 times more Saturated Fat, 6.7 times more Omega 3, 114.1 times more Omega 6, 6.9 times more Carbohydrate, 5.6 times more Sugars, 4.6 times more Fiber and 12.2 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6