Comparing Nutrients in 7 ounces Wheat Sprouts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Wheat Sprouts	14%	5%	81%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Wheat Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	13.5% 393kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.52g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	6.2% 1.05g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	26.5% 15g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	33.6% 0.44mg	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	19% 75.4μg	35.2% 141μg	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	5.73% 5.16mg	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	16.5% 0.15mg	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	53% 4.25mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	32.8% 0.75mg	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	56.7% 397mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	153% 84.3μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	29.8% 3.27mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	2.56% 95g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Sprouts VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Sprouts versus 7 oz of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Wheat Sprouts vs Cooked Broccoli Raab:

• 7 ounces of Wheat Sprouts have 1.3 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain more Vitamin A, 1.9 times more Vitamin B9 and 14.2 times more Vitamin C than Sprouted Wheat.
• Both Wheat Sprouts and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Wheat Sprouts have insufficient amounts of Vitamin A
• Both Sprouted Wheat as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Wheat Sprouts vs Cooked Broccoli Raab:

• 7 ounces of Wheat Sprouts have 3.5 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 2.4 times more Phosphorus, 32.7 times more Selenium and 3.1 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 4.2 times more Calcium, 2 times more Potassium, 3.5 times more Sodium and 1.9 times more Water than Sprouted Wheat.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Sprouts have 7.9 times more Energy, 17.1 times more Omega 6, 13.6 times more Carbohydrate and 2 times more Protein than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 7.7 times more Omega 3 and 2.5 times more Fiber than Sprouted Wheat.
• 7 ounces of Wheat Sprouts provide inadequate amounts of Omega 3
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6