Comparing Nutrients in 100 grams Boiled Broccoli VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Boiled Broccoli	Wheat Germ	Recommended Dietary Allowance
Energy	1.2% 35kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.051g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.52% 7.18g	40% 51.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	1.02% 0.74g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.08g	NA	g per day for Men 19-50 years
Fiber	8.7% 3.3g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Wheat Germ	Recommended Dietary Allowance
Vitamin A	8.56% 77μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.25% 0.063mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	100% 1.3mg	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	27% 108μg	70.3% 281μg	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	72% 65mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Wheat Germ	Recommended Dietary Allowance
Calcium	4% 40mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	88.4% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	0.1% 4μg	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	8.38% 0.67mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	8.43% 0.19mg	578% 13.3mg	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	9.57% 67mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	2.4% 89.3g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Broccoli vs Wheat Germ:

• Boiled and Drained Broccoli has more Vitamin A and more Vitamin C than Crude Wheat Germ.
• While Crude Wheat Germ contains 29.9 times more Vitamin B1, 4.1 times more Vitamin B2, 12.3 times more Vitamin B3, 3.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crude Wheat Germ have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Broccoli vs Wheat Germ:

• Boiled and Drained Broccoli has 3.4 times more Sodium and 8 times more Water than Crude Wheat Germ.
• While Crude Wheat Germ contains 13 times more Copper, 9.3 times more Iron, 11.4 times more Magnesium, 68.6 times more Manganese, 12.6 times more Phosphorus, 3 times more Potassium, 49.5 times more Selenium and 27.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Crude Wheat Germ have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Crude Wheat Germ contains 10.3 times more Energy, 23.7 times more Fat, 21.1 times more Saturated Fat, 6.1 times more Omega 3, 103.7 times more Omega 6, 7.2 times more Carbohydrate, 4 times more Fiber and 9.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.