Comparing Nutrients in 1 pound Wheat Sprouts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Wheat Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	31% 898kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	5.94% 5.76g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	7.37% 0.12g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	148% 193g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	13% 5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85% 1.02mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.5% 14mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	76.8% 1mg	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	43% 172μg	80.5% 322μg	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	13% 11.8mg	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	12.7% 127mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	37.8% 0.34mg	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	121% 9.7mg	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	366% 8.43mg	75% 1.72mg	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	130% 907mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	5.85% 217g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Sprouts VS Cooked Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Sprouts versus 1 lb of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat Sprouts vs Cooked Broccoli Raab:

• 1 pound of Wheat Sprouts has 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 1.9 times more Vitamin B9 and 14.2 times more Vitamin C than Sprouted Wheat.
• Both Wheat Sprouts and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Wheat Sprouts have insufficient amounts of Vitamin A
• Both Sprouted Wheat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Wheat Sprouts vs Cooked Broccoli Raab:

• 1 pound of Wheat Sprouts has 3.5 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 2.4 times more Phosphorus, 32.7 times more Selenium and 3.1 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.2 times more Calcium, 2 times more Potassium, 3.5 times more Sodium and 1.9 times more Water than Sprouted Wheat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Sprouts has 7.9 times more Energy, 17.1 times more Omega 6, 13.6 times more Carbohydrate and 2 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.7 times more Omega 3 and 2.5 times more Fiber than Sprouted Wheat.
• 1 pound of Wheat Sprouts provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6