Comparing Nutrients in 14 ounces Toasted Wheat Germ Cereals VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Toasted Wheat Germ Cereals	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	52.3% 1516kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	43.8% 42.5g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	22.7% 7.26g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	198% 3.18g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	136% 23g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	14.6% 19g	130g per day for Men 19-50 years
Sugars	42.7% 31g	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	% 31g	NA	g per day for Men 19-50 years
Fiber	158% 60g	31.3% 12g	38g per day for Men 19-50 years
Protein	206% 115g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	552% 6.63mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	250% 3.25mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	299% 3.9mg	39.7% 0.52mg	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	66.5% 266μg	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	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	18% 179mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	273% 2.46mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	451% 36mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	3444% 79.2mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	111% 3759mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	601% 66mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.6% 22.2g	9.8% 363g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Toasted Wheat Germ Cereals have 31.5 times more Vitamin B1, 8.5 times more Vitamin B2, 11.9 times more Vitamin B3, 5 times more Vitamin B5, 7.5 times more Vitamin B6, 5.3 times more Vitamin B9 and 13.1 times more Vitamin E than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 10.4 times more Vitamin A, 9.4 times more Vitamin C and 20.3 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• 14 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Plain Toasted Wheat Germ Cereals as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Toasted Wheat Germ Cereals have 16.3 times more Copper, 11.2 times more Iron, 17.8 times more Magnesium, 67.9 times more Manganese, 22.9 times more Phosphorus, 4.5 times more Potassium, 23.2 times more Selenium and 34.7 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 16.3 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Frozen Chopped Broccoli contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Toasted Wheat Germ Cereals have 14.7 times more Energy, 36.9 times more Fat, 41.6 times more Saturated Fat, 7.6 times more Omega 3, 187.7 times more Omega 6, 10.4 times more Carbohydrate, 5.8 times more Sugars, 5 times more Fiber and 10.4 times more Protein than Frozen Chopped Broccoli.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6