Comparing Nutrients in 1 kilogram Toasted Wheat Germ Cereals VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Broccoli	27%	8%	65%

Macro Nutrients

	Toasted Wheat Germ Cereals	Broccoli	Recommended Dietary Allowance
Energy	132% 3820kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	57% 18.3g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	500% 8g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	342% 58.2g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 496g	51% 66.4g	130g per day for Men 19-50 years
Sugars	108% 78g	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	% 78g	% 1g	g per day for Men 19-50 years
Fiber	397% 151g	68.4% 26g	38g per day for Men 19-50 years
Protein	520% 291g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Broccoli	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1392% 16.7mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	349% 56mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	278% 14mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	752% 9.78mg	135% 1.75mg	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	880% 3520μg	158% 630μg	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	66.7% 60mg	991% 892mg	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	1066% 160mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	689% 6.2mg	54.4% 0.49mg	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	1136% 91mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	762% 3200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	8677% 200mg	91% 2.1mg	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	1637% 11460mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	279% 9470mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	1182% 650μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	1515% 167mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	1.5% 56g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Wheat Germ Cereals vs Broccoli:

• Plain Toasted Wheat Germ Cereals have 23.5 times more Vitamin B1, 7 times more Vitamin B2, 8.7 times more Vitamin B3, 2.4 times more Vitamin B5, 5.6 times more Vitamin B6, 5.6 times more Vitamin B9 and 20.5 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 6.2 times more Vitamin A, 14.9 times more Vitamin C and 25.4 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Toasted Wheat Germ Cereals vs Broccoli:

• Plain Toasted Wheat Germ Cereals have 12.7 times more Copper, 12.5 times more Iron, 15.2 times more Magnesium, 95 times more Manganese, 17.4 times more Phosphorus, 3 times more Potassium, 26 times more Selenium and 40.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 8.3 times more Sodium and 15.9 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Plain Toasted Wheat Germ Cereals and Raw Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Plain Toasted Wheat Germ Cereals have 11.2 times more Energy, 28.9 times more Fat, 16.1 times more Saturated Fat, 12.7 times more Omega 3, 118.8 times more Omega 6, 7.5 times more Carbohydrate, 4.6 times more Sugars, 5.8 times more Fiber and 10.3 times more Protein than Raw Broccoli.
• Both Plain Toasted Wheat Germ Cereals as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.