Comparing Nutrients in 1 kilogram Wheat Germ VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Wheat Germ	Boiled Cauliflower	Recommended Dietary Allowance
Energy	124% 3600kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	452% 7.23g	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	311% 53g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	398% 518g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	347% 132g	60.5% 23g	38g per day for Men 19-50 years
Protein	413% 232g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1568% 19mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	384% 5mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	426% 68mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	452% 22.6mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1000% 13mg	133% 1.73mg	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	703% 2810μg	110% 440μg	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	492% 443mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	39% 390mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	884% 7.96mg	20% 0.18mg	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	783% 62.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	569% 2390mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	5783% 133mg	57.4% 1.32mg	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	1203% 8420mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	262% 8920mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1440% 792μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	1117% 123mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3% 111g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat Germ versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat Germ vs Boiled Cauliflower:

• 1 kilogram of Wheat Germ has 44.8 times more Vitamin B1, 9.6 times more Vitamin B2, 16.6 times more Vitamin B3, 4.4 times more Vitamin B5, 7.5 times more Vitamin B6 and 6.4 times more Vitamin B9 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains more Vitamin C than Crude Wheat Germ.
• 1 kilogram of Wheat Germ have insufficient amounts of Vitamin C
• Both Crude Wheat Germ as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Wheat Germ vs Boiled Cauliflower:

• 1 kilogram of Wheat Germ has 2.4 times more Calcium, 44.2 times more Copper, 19.6 times more Iron, 26.6 times more Magnesium, 100.8 times more Manganese, 26.3 times more Phosphorus, 6.3 times more Potassium, 132 times more Selenium and 72.3 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 8.4 times more Water than Crude Wheat Germ.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat Germ has 15.7 times more Energy, 21.6 times more Fat, 23.8 times more Saturated Fat, 4.3 times more Omega 3, 105.7 times more Omega 6, 12.6 times more Carbohydrate, 5.7 times more Fiber and 12.6 times more Protein than Boiled Cauliflower.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6