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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Plain Toasted Wheat Germ Cereals have 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.
• While Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 10.8 times more Vitamin C and 35.3 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Plain Toasted Wheat Germ Cereals have 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.
• While Boiled and Drained Broccoli contains 10.3 times more Sodium and 15.9 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Boiled and Drained Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Plain Toasted Wheat Germ Cereals have 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.
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.