Comparing Nutrients in 14 ounces Wheat Germ VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Wheat Germ	Boiled Broccoli	Recommended Dietary Allowance
Energy	49.3% 1429kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	39.8% 38.6g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	20.7% 6.6g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	179% 2.87g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	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	158% 206g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	% 0.32g	g per day for Men 19-50 years
Fiber	138% 52.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	164% 92g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	622% 7.47mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 2mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	169% 27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.97mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	397% 5.16mg	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	279% 1115μg	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	0% 0mg	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	NA	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Boiled Broccoli	Recommended Dietary Allowance
Calcium	15.5% 155mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	351% 3.16mg	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	311% 25mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	226% 949mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2295% 52.8mg	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	477% 3342mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	104% 3540mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	572% 314μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	443% 48.8mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.2% 44g	9.57% 354g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 29.9 times more Vitamin B1, 4.1 times more Vitamin B2, 12.3 times more Vitamin B3, 3.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A and more Vitamin C than Crude Wheat Germ.
• Both Crude Wheat Germ 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 Wheat Germ vs Boiled Broccoli:

• Crude Wheat Germ has 13 times more Copper, 9.3 times more Iron, 11.4 times more Magnesium, 68.6 times more Manganese, 12.6 times more Phosphorus, 3 times more Potassium, 49.5 times more Selenium and 27.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Sodium and 8 times more Water than Crude Wheat Germ.
• Both Crude Wheat Germ and Boiled and Drained Broccoli have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Crude Wheat Germ has 10.3 times more Energy, 23.7 times more Fat, 21.1 times more Saturated Fat, 6.1 times more Omega 3, 103.7 times more Omega 6, 7.2 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Boiled and Drained Broccoli.
• Both Crude Wheat Germ as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.