Comparing Nutrients in 7 ounces Toasted Wheat Germ Cereals VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Toasted Wheat Germ Cereals	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	26% 758kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	11.3% 3.63g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	21.4% 15.5g	4.02% 2.9g	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	% 15.5g	NA	g per day for Men 19-50 years
Fiber	79% 30g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	103% 57.7g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	276% 3.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.3% 11mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	26.7% 0.35mg	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	175% 699μg	46.6% 187μg	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	13.2% 12mg	151% 136mg	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	212% 31.7mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	7.94% 0.071mg	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	225% 18mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	1722% 39.6mg	22% 0.51mg	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	325% 2274mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.3% 11g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Wheat Germ Cereals versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Wheat Germ Cereals vs Frozen Broccoli Spears:

• 7 ounces of Toasted Wheat Germ Cereals have 23.2 times more Vitamin B1, 7.2 times more Vitamin B2, 12.1 times more Vitamin B3, 5.7 times more Vitamin B5, 5.6 times more Vitamin B6, 3.7 times more Vitamin B9 and 11.8 times more Vitamin E than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Vitamin A, 11.4 times more Vitamin C and 25.4 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• 7 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Plain Toasted Wheat Germ Cereals as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Toasted Wheat Germ Cereals vs Frozen Broccoli Spears:

• 7 ounces of Toasted Wheat Germ Cereals have 17.2 times more Copper, 12.6 times more Iron, 20 times more Magnesium, 78 times more Manganese, 19.4 times more Phosphorus, 3.8 times more Potassium, 34.2 times more Selenium and 49 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 16.2 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Frozen Broccoli Spears contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Wheat Germ Cereals have 13.2 times more Energy, 31.5 times more Fat, 35.2 times more Saturated Fat, 6.4 times more Omega 3, 157.3 times more Omega 6, 9.3 times more Carbohydrate, 5.3 times more Sugars, 5 times more Fiber and 9.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6