Comparing Nutrients in 1 pound Toasted Wheat Germ Cereals VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Wheat Germ Cereals	Boiled Broccoli	Recommended Dietary Allowance
Energy	59.7% 1733kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.5g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	26% 8.3g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	155% 26.4g	1.36% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	25% 32.6g	130g per day for Men 19-50 years
Sugars	49% 35.4g	8.7% 6.3g	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	4.63% 3.36g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	% 35.4g	% 0.36g	g per day for Men 19-50 years
Fiber	180% 68.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	236% 132g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	39% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	631% 7.57mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	286% 3.7mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.4mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.44mg	69.8% 0.91mg	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	399% 1597μg	122% 490μg	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	30.2% 27.2mg	327% 294mg	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	484% 72.5mg	44% 6.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	533% 640μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Boiled Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	312% 2.8mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.45% 18μg	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	515% 41.2mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	346% 1451mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	3936% 91mg	38.3% 0.88mg	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	743% 5198mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	126% 4296mg	39% 1329mg	3400mg per day for Men 19-50 years
Selenium	536% 295μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	687% 75.6mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	11% 405g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Boiled Broccoli per 1 lb

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

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

• 1 pound of Toasted Wheat Germ Cereals has 26.5 times more Vitamin B1, 6.7 times more Vitamin B2, 10.1 times more Vitamin B3, 2.3 times more Vitamin B5, 4.9 times more Vitamin B6, 3.3 times more Vitamin B9 and 11 times more Vitamin E than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 15.4 times more Vitamin A, 10.8 times more Vitamin C and 35.3 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• 1 pound of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Toasted Wheat Germ Cereals has 10.2 times more Copper, 13.6 times more Iron, 15.2 times more Magnesium, 102.9 times more Manganese, 17.1 times more Phosphorus, 3.2 times more Potassium, 40.6 times more Selenium and 37 times more Zinc than Boiled Broccoli.
• While 1 lb of Boiled and Drained Broccoli contains 10.3 times more Sodium and 15.9 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Boiled Broccoli contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Wheat Germ Cereals has 10.9 times more Energy, 26.1 times more Fat, 23.2 times more Saturated Fat, 6.7 times more Omega 3, 114.1 times more Omega 6, 6.9 times more Carbohydrate, 5.6 times more Sugars, 4.6 times more Fiber and 12.2 times more Protein than Boiled Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6