Comparing Nutrients in 14 ounces Triticale VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Triticale	Almonds	Recommended Dietary Allowance
Energy	46% 1334kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	47% 15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	NA	131% 49.6g	38g per day for Men 19-50 years
Protein	92% 51.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Triticale	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.4% 290μg	43.7% 175μg	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	24% 3.57mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	554% 12.7mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Triticale has 2 times more Vitamin B1, 2.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Almonds.
• While Almonds contain 8.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 28.5 times more Vitamin E than Triticale.
• Both Triticale and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Triticale as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Triticale vs Almonds:

• Triticale has 1.5 times more Manganese than Almonds.
• While Almonds contain 7.3 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Triticale.
• Both Triticale and Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale has 20.3 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 23.9 times more Fat, 10.4 times more Saturated Fat, 14.4 times more Omega 6 and 1.6 times more Protein than Triticale.
• Both Triticale as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.