Comparing Nutrients in 300 calories Triticale VS Whole Triticale Flour

Weight per 300 calories

• Triticale: 89.3g
• Whole Triticale Flour: 88.8g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Triticale or Whole Triticale Flour?

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Triticale	Whole Triticale Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2.94% 0.047g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.76g	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	49.5% 64.4g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	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	NA	34% 13g	38g per day for Men 19-50 years
Protein	21% 11.7g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Triticale	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.2% 0.12mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.98% 1.28mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	38.5% 1.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.48% 0.12mg	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	16.3% 65μg	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	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	5.36% 0.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	45.3% 0.41mg	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	28.7% 2.3mg	28.7% 2.3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	125% 2.87mg	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	45.7% 320mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	12% 414mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.46mg	0.12% 1.78mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	0.24% 8.9g	3700g per day for Men 19-50 years

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

• Whole-grain Triticale Flour contains 2 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.9 times more Vitamin B6 than Triticale.
• Both Triticale and Whole-grain Triticale Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E per 300 kcal.
• Both Triticale as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Triticale has 1.3 times more Zinc than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 1.3 times more Manganese and 1.4 times more Potassium than Triticale.
• Both Triticale and Whole-grain Triticale Flour have similar amounts of Calcium, Copper, Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Triticale and Whole-grain Triticale Flour have similar amounts of macro-nutrients per 300 kcal
• Both Triticale and Whole-grain Triticale Flour have similar amounts of Energy, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Triticale as well as Whole-grain Triticale Flour have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.