Comparing Nutrients in 14 ounces Triticale VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Triticale	Roasted Almonds	Recommended Dietary Allowance
Energy	46% 1334kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	8.55% 8.3g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	92% 51.8g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Triticale	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	105% 5.24mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	14.7% 147mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	202% 1.8mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	554% 12.7mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	38.8% 1318mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	NA	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	124% 13.7mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.13% 41.7g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Triticale has 5.4 times more Vitamin B1, 4.1 times more Vitamin B5 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.9 times more Vitamin B2, 2.5 times more Vitamin B3 and 26.6 times more Vitamin E than Triticale.
• Both Triticale and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Triticale as well as Dry Roasted 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 Roasted Almonds:

• Triticale has 1.4 times more Manganese than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.2 times more Calcium, 2.4 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 2.1 times more Potassium than Triticale.
• Both Triticale and Dry Roasted Almonds have similar amounts of Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale has 6.1 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 25.1 times more Fat, 11.2 times more Saturated Fat, 15.2 times more Omega 6 and 1.6 times more Protein than Triticale.
• Both Triticale as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.