Comparing Nutrients in 1 pound Triticale VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Triticale	Broccoli Raab	Recommended Dietary Allowance
Energy	52.6% 1524kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.77% 9.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	22.8% 3.87g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	106% 59g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Triticale	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.8% 0.61mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.5% 6.5mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	59.7% 0.78mg	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	82.8% 331μg	94% 376μg	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	102% 92mg	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	27.2% 4.1mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Broccoli Raab	Recommended Dietary Allowance
Calcium	16.8% 168mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	230% 2.07mg	21% 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	146% 11.7mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	633% 14.6mg	78% 1.8mg	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	232% 1624mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	44.3% 1506mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	142% 15.6mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.3% 47.7g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Triticale VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Triticale versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Triticale vs Broccoli Raab:

• 1 pound of Triticale has 2.6 times more Vitamin B1 and 4.1 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains more Vitamin A, more Vitamin C and 1.8 times more Vitamin E than Triticale.
• Both Triticale and Broccoli Raab provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Triticale have insufficient amounts of Vitamin A and Vitamin C
• Both Triticale as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Triticale vs Broccoli Raab:

• 1 pound of Triticale has 10.9 times more Copper, 1.2 times more Iron, 5.9 times more Magnesium, 8.1 times more Manganese, 4.9 times more Phosphorus, 1.7 times more Potassium and 4.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.9 times more Calcium, 6.6 times more Sodium and 8.8 times more Water than Triticale.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Triticale has 15.3 times more Energy, 4.3 times more Fat, 29.4 times more Omega 6, 25.3 times more Carbohydrate and 4.1 times more Protein than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.1 times more Omega 3 than Triticale.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6