Comparing Nutrients in 5 ounces Wheat Germ VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Wheat Germ	Broccoli Raab	Recommended Dietary Allowance
Energy	17.6% 510kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	0.33% 0.24g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	49.2% 18.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	58.6% 33g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.67mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	18.6% 0.24mg	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	100% 398μg	29.4% 118μg	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	0% 0mg	32% 28.6mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	6.6% 0.06mg	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	111% 8.87mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	24.3% 0.56mg	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	171% 1194mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Broccoli Raab per 5 oz

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

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

• 5 ounces of Wheat Germ have 11.6 times more Vitamin B1, 3.9 times more Vitamin B2, 5.6 times more Vitamin B3, 7 times more Vitamin B5, 7.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A and more Vitamin C than Crude Wheat Germ.
• 5 ounces of Wheat Germ have insufficient amounts of Vitamin A and Vitamin C
• Both Crude Wheat Germ as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Wheat Germ have 19 times more Copper, 2.9 times more Iron, 10.9 times more Magnesium, 33.7 times more Manganese, 11.5 times more Phosphorus, 4.6 times more Potassium, 79.2 times more Selenium and 16 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.8 times more Calcium, 2.8 times more Sodium and 8.3 times more Water than Crude Wheat Germ.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 16.4 times more Energy, 19.8 times more Fat, 20.1 times more Saturated Fat, 3.8 times more Omega 3, 182.3 times more Omega 6, 18.2 times more Carbohydrate, 4.9 times more Fiber and 7.3 times more Protein than Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6