Comparing Nutrients in 100 grams 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	13% 382kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	34.2% 5.82g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	4.1% 5.35g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	2.03% 1.47g	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	% 7.8g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	7.9% 3g	38g per day for Men 19-50 years
Protein	52% 29g	5.46% 3.06g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	6.33% 57μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.67mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	8.77% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.2% 0.98mg	13.5% 0.18mg	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	88% 352μg	23.5% 94μg	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	6.67% 6mg	76% 68.3mg	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	107% 16mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	84.5% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	4.5% 45mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	4% 0.036mg	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	114% 9.1mg	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	868% 20mg	11% 0.26mg	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	164% 1146mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	28% 947mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	3.45% 1.9μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.15% 5.6g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Frozen Broccoli Spears per 100 g

Compare the macro and micronutrient content in 100 g of Toasted Wheat Germ Cereals versus 100 g of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Toasted Wheat Germ Cereals vs Frozen Broccoli Spears:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Toasted Wheat Germ Cereals vs Frozen Broccoli Spears:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams 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.
• 100 grams of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6