Comparing Nutrients in 100 calories Triticale VS Hard Red Spring Wheat

Weight per 100 calories

• Triticale: 30g
• Hard Red Spring Wheat: 30.4g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Triticale or Hard Red Spring Wheat?

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Triticale	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	0.17% 0.12g	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	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.76% 3.7g	38g per day for Men 19-50 years
Protein	6.94% 3.9g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Triticale	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.07% 0.04mg	2.57% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.16% 0.041mg	7.86% 0.1mg	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	5.43% 21.7μg	3.27% 13μg	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	0% 0mg	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	1.8% 0.27mg	2.05% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.48% 0.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.76% 7.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	14% 0.12mg	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	9.56% 0.76mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	8.97% 37.7mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.96mg	53.6% 1.23mg	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	15.2% 107mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.099% 1.5mg	0.041% 0.61mg	1500mg per day for Men 19-50 years
Zinc	9.33% 1.03mg	7.7% 0.84mg	11mg per day for Men 19-50 years
Water	0.085% 3.13g	0.1% 3.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Triticale vs Hard Red Spring Wheat:

• Triticale has 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 4.1 times more Vitamin B3 and 2.5 times more Vitamin B6 than Triticale.
• Both Triticale and Hard Red Spring Wheat have similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 100 kcal.
• Both Triticale as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Triticale vs Hard Red Spring Wheat:

• Triticale has 1.4 times more Calcium and 1.2 times more Zinc than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 1.4 times more Iron and 1.3 times more Manganese than Triticale.
• Both Triticale and Hard Red Spring Wheat have similar amounts of Copper, Magnesium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Triticale has 1.7 times more Omega 3 than Hard Red Spring Wheat.
• Both Triticale and Hard Red Spring Wheat have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Triticale as well as Hard Red Spring Wheat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.