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Comparing Nutrients in 14 ounces Toasted Wheat Germ CerealsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Toasted Wheat Germ Cereals
28%
23%
49%
Boiled Broccoli
23%
9%
68%
14 oz ▼

Macro Nutrients

52.3%1516kcal
Energy
4.8%139kcal
1516 kcalvs139 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43.8%42.5g
Fat
1.68%1.63g
42.5 gvs1.63 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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22.7%7.26g
Saturated Fat
0.98%0.31g
7.26 gvs0.31 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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198%3.18g
Omega 3
29.5%0.47g
3.18 gvs0.47 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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136%23g
Omega 6
1.2%0.2g
23 gvs0.2 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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151%197g
Carbohydrate
22%28.5g
197 gvs28.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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42.7%31g
Sugars
7.6%5.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
31 gvs5.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
4.05%2.94g
≤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]
NA gvs2.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%31g
Sucrose
%0.32g
31 gvs0.32 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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158%60g
Fiber
34.5%13g
60 gvs13 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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206%115g
Protein
17%9.45g
115 gvs9.45 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

2.2%20μg
Vitamin A
34%306μg
RAE, retinol activity equivalents
20 μgvs306 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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552%6.63mg
Vitamin B1
21%0.25mg
Thiamine
6.63 mgvs0.25 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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250%3.25mg
Vitamin B2
37.6%0.49mg
Riboflavin
3.25 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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139%22mg
Vitamin B3
13.7%2.2mg
Niacin, nicotinic acid, niacinamide
22 mgvs2.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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110%5.5mg
Vitamin B5
49%2.44mg
Pantothenic acid
5.5 mgvs2.44 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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299%3.9mg
Vitamin B6
61%0.79mg
Pyridoxine
3.9 mgvs0.79 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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349%1397μg
Vitamin B9
107%429μg
Folates and Folic Acid
1397 μgvs429 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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26.5%24mg
Vitamin C
286%258mg
Ascorbic acid
24 mgvs258 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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423%63.5mg
Vitamin E
38.4%5.75mg
Tocopherols and Tocotrienols
63.5 mgvs5.75 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.2%16μg
Vitamin K
467%560μg
Phytomenadione or phylloquinone
16 μgvs560 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

18%179mg
Calcium
16%159mg
179 mgvs159 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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273%2.46mg
Copper
27%0.24mg
2.46 mgvs0.24 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.4%16μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs16 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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451%36mg
Iron
33.2%2.66mg
36 mgvs2.66 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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302%1270mg
Magnesium
20%83.3mg
1270 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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3444%79.2mg
Manganese
33.5%0.77mg
79.2 mgvs0.77 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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650%4548mg
Phosphorus
38%266mg
4548 mgvs266 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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111%3759mg
Potassium
34.2%1163mg
3759 mgvs1163 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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469%258μg
Selenium
11.5%6.35μg
258 μgvs6.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.06%16mg
Sodium
11%163mg
16 mgvs163 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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601%66mg
Zinc
16.2%1.8mg
66 mgvs1.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.6%22.2g
Water
9.57%354g
22.2 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Toasted Wheat Germ Cereals vs Boiled Broccoli:
Comparing minerals per 14 ounces for Toasted Wheat Germ Cereals vs Boiled Broccoli:
Comparison of macro-nutrients per 14 ounces:



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