Comparing Nutrients in 5 ounces Wheat Sprouts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Wheat Sprouts	Broccoli Raab	Recommended Dietary Allowance
Energy	9.68% 281kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	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	46.4% 60.3g	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	4.1% 1.56g	10% 3.83g	38g per day for Men 19-50 years
Protein	19% 10.6g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	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	26.6% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.38mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	13.5% 54μg	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	4.1% 3.7mg	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 Sprouts	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	38% 3.03mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	115% 2.63mg	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	40.5% 283mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	1.83% 67.7g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Sprouts VS Broccoli Raab per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Sprouts 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 Sprouts vs Broccoli Raab:

• 5 ounces of Wheat Sprouts have 1.4 times more Vitamin B1, 1.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 1.5 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 2.2 times more Vitamin B9 and 7.8 times more Vitamin C than Sprouted Wheat.
• 5 ounces of Wheat Sprouts have insufficient amounts of Vitamin A
• Both Sprouted Wheat 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 Sprouts vs Broccoli Raab:

• 5 ounces of Wheat Sprouts have 6.2 times more Copper, 3.7 times more Magnesium, 4.7 times more Manganese, 2.7 times more Phosphorus, 42.5 times more Selenium and 2.1 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 3.9 times more Calcium, 2.1 times more Sodium and 1.9 times more Water than Sprouted Wheat.
• Both Wheat Sprouts and Broccoli Raab contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Sprouts have 9 times more Energy, 18.3 times more Omega 6, 14.9 times more Carbohydrate and 2.4 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 7.3 times more Omega 3 and 2.5 times more Fiber than Sprouted Wheat.
• 5 ounces of Wheat Sprouts provide inadequate amounts of Omega 3
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6