Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	48.5% 8.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	54% 70.3g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	11% 4.25g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	107% 1.4mg	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	20% 79.4μg	125% 499μg	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	63% 57mg	9.45% 8.5mg	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	12.5% 1.87mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	98% 0.88mg	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	11% 0.86mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	1230% 28.3mg	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	9.92% 69.5mg	232% 1624mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Toasted Wheat Germ Cereals per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Toasted Wheat Germ Cereals to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Toasted Wheat Germ Cereals:

• 5 ounces of Cooked Chopped Frozen Broccoli have 10.2 times more Vitamin A, 6.7 times more Vitamin C and 22 times more Vitamin K than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 30.4 times more Vitamin B1, 10.1 times more Vitamin B2, 12.2 times more Vitamin B3, 5.1 times more Vitamin B5, 7.5 times more Vitamin B6, 6.3 times more Vitamin B9 and 12.1 times more Vitamin E than Boiled Chopped Frozen Broccoli.
• 5 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Toasted Wheat Germ Cereals:

• 5 ounces of Cooked Chopped Frozen Broccoli have 16.2 times more Water than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 1.4 times more Calcium, 18.2 times more Copper, 14.9 times more Iron, 24.6 times more Magnesium, 89.5 times more Manganese, 23.4 times more Phosphorus, 6.7 times more Potassium, 92.9 times more Selenium and 59.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Plain Toasted Wheat Germ Cereals contain 13.6 times more Energy, 89.2 times more Fat, 101.7 times more Saturated Fat, 19 times more Omega 3, 447.7 times more Omega 6, 9.3 times more Carbohydrate, 5.3 times more Sugars, 5 times more Fiber and 9.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6