Comparing Nutrients in 14 ounces Triticale VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Triticale	Broccoli	Recommended Dietary Allowance
Energy	46% 1334kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	9.3% 6.75g	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	3.72% 2.7g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	92% 51.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Triticale	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	53.4% 0.69mg	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	72.4% 290μg	62.5% 250μg	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	393% 354mg	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	24% 3.57mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	21.6% 0.19mg	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	128% 10.2mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	554% 12.7mg	36.2% 0.83mg	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	203% 1421mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Triticale vs Broccoli:

• Triticale has 5.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Triticale.
• Both Triticale and Raw Broccoli have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 14 oz.
• Both Triticale as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Triticale vs Broccoli:

• Triticale has 9.3 times more Copper, 3.5 times more Iron, 6.2 times more Magnesium, 15.3 times more Manganese, 5.4 times more Phosphorus and 8.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium, 6.6 times more Sodium and 8.5 times more Water than Triticale.
• Both Triticale and Raw Broccoli have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale has 9.9 times more Energy, 5.6 times more Fat, 3.2 times more Saturated Fat, 17.4 times more Omega 6, 10.9 times more Carbohydrate and 4.6 times more Protein than Raw Broccoli.
• Both Triticale and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Triticale as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.