Comparing Nutrients in 5 ounces Broccoli VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Broccoli	Wheat Germ	Recommended Dietary Allowance
Energy	1.66% 48kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	14.2% 13.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.38% 2.36g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	64% 1.02g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	7.24% 9.4g	56.5% 73.4g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	1.33% 0.96g	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	% 0.14g	NA	g per day for Men 19-50 years
Fiber	9.7% 3.7g	49.2% 18.7g	38g per day for Men 19-50 years
Protein	7.14% 4g	58.6% 33g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Wheat Germ	Recommended Dietary Allowance
Vitamin A	4.9% 44μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.4% 0.1mg	222% 2.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.8% 0.17mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.66% 0.91mg	60.4% 9.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	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	22.3% 89.3μg	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	140% 126mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	120% 144μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Wheat Germ	Recommended Dietary Allowance
Calcium	6.66% 66.6mg	5.53% 55.3mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	125% 1.13mg	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	13% 1.03mg	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	13% 0.3mg	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	13.4% 94mg	171% 1194mg	700mg per day for Men 19-50 years
Potassium	13% 448mg	37% 1264mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	204% 112μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.43% 15.8g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 26.5 times more Vitamin B1, 4.3 times more Vitamin B2, 10.7 times more Vitamin B3, 3.9 times more Vitamin B5, 7.4 times more Vitamin B6 and 4.5 times more Vitamin B9 than Raw Broccoli.
• Both Raw 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 Broccoli vs Wheat Germ:

• Raw Broccoli has 1.2 times more Calcium, 2.8 times more Sodium and 8 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 16.2 times more Copper, 8.6 times more Iron, 11.4 times more Magnesium, 63.3 times more Manganese, 12.8 times more Phosphorus, 2.8 times more Potassium, 31.7 times more Selenium and 30 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Germ contains 10.6 times more Energy, 26.3 times more Fat, 14.6 times more Saturated Fat, 11.5 times more Omega 3, 107.9 times more Omega 6, 7.8 times more Carbohydrate, 5.1 times more Fiber and 8.2 times more Protein than Raw Broccoli.
• Both Raw Broccoli as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.