Comparing Nutrients in 100 calories Toasted Wheat Germ Cereals VS Boiled Broccoli

Weight per 100 calories

• Toasted Wheat Germ Cereals: 26g
• Boiled Broccoli: 286g

Toasted Wheat Germ Cereals have 10.9 times more energy per 100g than Boiled Broccoli. It has high energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Discover which food has more nutrients per 100 calories - Toasted Wheat Germ Cereals or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Toasted Wheat Germ Cereals	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	8.96% 1.52g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	15.8% 20.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	5.48% 3.97g	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	2.9% 2.1g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.23g	g per day for Men 19-50 years
Fiber	10.4% 3.95g	25% 9.43g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.15% 1.3μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.4% 0.44mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	9.88% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.28% 0.36mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	44% 0.57mg	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	23% 92μg	77% 309μg	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	1.75% 1.57mg	206% 185mg	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	28% 4.2mg	27.6% 4.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.18% 11.8mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	19.4% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.29% 11.4μg	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	29.7% 2.38mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	20% 83.8mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	227% 5.22mg	24% 0.55mg	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	43% 300mg	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	7.3% 248mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	8.3% 4.57μg	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.36mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.04% 1.47g	6.9% 255g	3700g per day for Men 19-50 years

Toasted Wheat Germ Cereals VS Boiled Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Toasted Wheat Germ Cereals or Boiled Broccoli?

Lets compare vitamin content per 100 calories of Toasted Wheat Germ Cereals vs Boiled Broccoli:

• 100 calories of Toasted Wheat Germ Cereals have 2.4 times more Vitamin B1 than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 168.1 times more Vitamin A, 1.6 times more Vitamin B2, 4.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.3 times more Vitamin B9, 118.1 times more Vitamin C and 385 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Boiled Broccoli provide similar amounts of Vitamin B3 and Vitamin E per 100 calories.
• 100 calories of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Plain Toasted Wheat Germ Cereals as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Toasted Wheat Germ Cereals vs Boiled Broccoli:

• 100 calories of Toasted Wheat Germ Cereals have 1.2 times more Iron, 1.4 times more Magnesium, 9.4 times more Manganese, 1.6 times more Phosphorus, 3.7 times more Selenium and 3.4 times more Zinc than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 9.7 times more Calcium, 3.4 times more Potassium, 111.9 times more Sodium and 173.9 times more Water than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Boiled Broccoli contain similar levels of Copper per 100 calories.
• 100 calories of Toasted Wheat Germ Cereals lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Toasted Wheat Germ Cereals have 2.4 times more Fat and 10.5 times more Omega 6 than Boiled Broccoli.
• While 100 kcal of Boiled and Drained Broccoli contain 1.6 times more Omega 3, 1.6 times more Carbohydrate, 1.9 times more Sugars and 2.4 times more Fiber than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Boiled Broccoli offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Boiled Broccoli provide inadequate amounts of Omega 6