Comparing Nutrients in 14 ounces Triticale VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Triticale	Blanched Almonds	Recommended Dietary Allowance
Energy	46% 1334kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	NA	103% 39.3g	38g per day for Men 19-50 years
Protein	92% 51.8g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Triticale	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	35% 0.46mg	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	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	554% 12.7mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.48% 18g	3700g per day for Men 19-50 years

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

• Triticale has 2.2 times more Vitamin B1, 4.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 5.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 26.4 times more Vitamin E than Triticale.
• Both Triticale and Blanched Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Triticale as well as Blanched 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 Blanched Almonds:

• Triticale has 1.7 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 3.8 times more Sodium than Triticale.
• Both Triticale and Blanched Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale has 15.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 25.1 times more Fat, 10.8 times more Saturated Fat, 14.5 times more Omega 6 and 1.6 times more Protein than Triticale.
• Both Triticale as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.