Comparing Nutrients in 300 calories Broccoli Raab VS Whole Triticale Flour

Weight per 300 calories

• Broccoli Raab: 1364g
• Whole Triticale Flour: 88.8g

Whole-grain Triticale Flour has 15.4 times more energy per unit of mass than Raw Broccoli Raab, which is high in comparison to other foods. Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Broccoli Raab or Whole Triticale Flour?

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Whole Triticale Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.9% 6.7g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	161% 2.58g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	50% 65g	130g per day for Men 19-50 years
Sugars	7.15% 5.2g	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	3.2% 2.3g	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	% 1.36g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	97% 37g	34% 13g	38g per day for Men 19-50 years
Protein	77% 43.2g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	198% 1786μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	184% 2.2mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	38.5% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.33mg	27.5% 0.36mg	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	283% 1132μg	16.4% 65.7μg	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	306% 275mg	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	147% 22mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2545% 3055μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	147% 1473mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	63.6% 0.57mg	55% 0.5mg	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	365% 29mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	161% 3.7mg	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	142% 995mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	78.6% 2673mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.12% 1.78mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	34% 1262g	0.24% 8.9g	3700g per day for Men 19-50 years

Broccoli Raab VS Whole Triticale Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Broccoli Raab or Whole Triticale Flour?

Lets compare vitamin content per 300 calories of Broccoli Raab vs Whole Triticale Flour:

• 300 calories of Broccoli Raab have more Vitamin A, 6.6 times more Vitamin B1, 15 times more Vitamin B2, 6.6 times more Vitamin B3, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6, 17.2 times more Vitamin B9, more Vitamin C and 27.7 times more Vitamin E than Whole Triticale Flour.
• 300 calories of Whole Triticale Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Broccoli Raab vs Whole Triticale Flour:

• 300 calories of Broccoli Raab have 47.4 times more Calcium, 12.7 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 3.5 times more Phosphorus, 6.5 times more Potassium, 253.5 times more Sodium, 4.4 times more Zinc and 142 times more Water than Whole Triticale Flour.
• Both Broccoli Raab and Whole Triticale Flour contain similar levels of Copper per 300 calories.
• 300 calories of Whole Triticale Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Broccoli Raab have 4.2 times more Fat, 54.8 times more Omega 3, 2.8 times more Fiber and 3.7 times more Protein than Whole Triticale Flour.
• While 300 kcal of Whole-grain Triticale Flour contain 1.7 times more Carbohydrate than Raw Broccoli Raab.
• Both Broccoli Raab and Whole Triticale Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Whole Triticale Flour provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Whole-grain Triticale Flour provide inadequate amounts of Omega 6 in 300 calories.