Comparing Nutrients in 500 calories Whole Triticale Flour VS Hard Red Spring Wheat

Weight per 500 calories

• Whole Triticale Flour: 148g
• Hard Red Spring Wheat: 152g

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

Which food has more nutrients per 500 calories - Whole Triticale Flour or Hard Red Spring Wheat?

Macros Ratio

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

Macro Nutrients

	Whole Triticale Flour	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.76% 2.68g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	3.4% 0.055g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.2% 108g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	57% 21.6g	48.8% 18.5g	38g per day for Men 19-50 years
Protein	35% 19.5g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Whole Triticale Flour	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.6% 0.56mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	54.2% 8.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	39.3% 0.51mg	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	27.4% 109μg	16.3% 65.3μg	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	8.88% 1.33mg	10.2% 1.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.4% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Triticale Flour	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	5.18% 51.8mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	69.2% 0.62mg	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	48% 3.83mg	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	54% 226mg	45% 188mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	268% 6.16mg	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	68% 475mg	72% 505mg	700mg per day for Men 19-50 years
Potassium	20.3% 689mg	15% 517mg	3400mg per day for Men 19-50 years
Selenium	NA	195% 107μg	55μg per day for Men 19-50 years
Sodium	0.2% 2.96mg	0.2% 3.04mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.93mg	38.4% 4.22mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.52% 19.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Triticale Flour vs Hard Red Spring Wheat:

• Whole-grain Triticale Flour has 2.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 500 kcal.
• Both Whole-grain Triticale Flour as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Whole Triticale Flour vs Hard Red Spring Wheat:

• Whole-grain Triticale Flour has 1.4 times more Calcium, 1.3 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 1.4 times more Iron than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of macro-nutrients per 500 kcal
• Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Whole-grain Triticale Flour as well as Hard Red Spring Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.