Comparing Nutrients in 14 ounces Hard Red Spring Wheat VS Triticale

Macros Ratio

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

Macro Nutrients

	Hard Red Spring Wheat	Triticale	Recommended Dietary Allowance
Energy	45% 1306kcal	46% 1334kcal	2900kcal per day for Men 19-50 years
Fat	7.86% 7.62g	8.55% 8.3g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	4.54% 1.45g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	208% 270g	220% 286g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	NA	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	127% 48.4g	NA	38g per day for Men 19-50 years
Protein	109% 61g	92% 51.8g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Triticale	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	142% 22.7mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	105% 5.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	42% 0.55mg	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	42.7% 171μg	72.4% 290μg	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	26.7% 4mg	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Triticale	Recommended Dietary Allowance
Calcium	9.92% 99mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	202% 1.8mg	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	179% 14.3mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	117% 492mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	700% 16mg	554% 12.7mg	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	188% 1318mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	38.8% 1318mg	3400mg per day for Men 19-50 years
Selenium	510% 281μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	124% 13.7mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.13% 41.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Hard Red Spring Wheat vs Triticale:

• Hard Red Spring Wheat has 1.2 times more Vitamin B1, 4 times more Vitamin B3 and 2.4 times more Vitamin B6 than Triticale.
• While Triticale contains 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Triticale have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Hard Red Spring Wheat as well as Triticale have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Hard Red Spring Wheat vs Triticale:

• Hard Red Spring Wheat has 1.4 times more Iron and 1.3 times more Manganese than Triticale.
• While Triticale contains 1.5 times more Calcium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Triticale have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Triticale contains 1.7 times more Omega 3 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Triticale have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Hard Red Spring Wheat as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.