Comparing Nutrients in 5 ounces Boiled Broccoli VS Wheat Germ

Macros Ratio

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

Macro Nutrients

	Boiled Broccoli	Wheat Germ	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	44% 7.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	NA	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	1.45% 1.05g	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	% 0.69g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Wheat Germ	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	142% 1.84mg	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	38.3% 153μg	100% 398μg	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	102% 92mg	0% 0mg	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	13.7% 2.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Wheat Germ	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	125% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	111% 8.87mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	80.7% 339mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	820% 19mg	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	13.6% 95mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.43% 15.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Wheat Germ:

• Boiled and Drained Broccoli has more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 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.
• Both Boiled and Drained Broccoli as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Broccoli vs Wheat Germ:

• Boiled and Drained Broccoli has 3.4 times more Sodium and 8 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 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.
• Both Boiled and Drained Broccoli and Crude Wheat Germ have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Germ contains 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 Boiled and Drained Broccoli as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.