Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Triticale	15%	5%	80%

Macro Nutrients

	Cooked Broccoli Raab	Triticale	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	78.6% 102g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	9.7% 5.43g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Triticale	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15% 0.2mg	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	25% 101μg	26% 103μg	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	58.3% 52.4mg	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	24% 3.6mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Triticale	Recommended Dietary Allowance
Calcium	16.7% 167mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	72% 0.65mg	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	22.5% 1.8mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	198% 4.55mg	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	16.6% 116mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Triticale per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Triticale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Triticale:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin E than Triticale.
• While 5 oz of Triticale contain 2.5 times more Vitamin B1 and 2.9 times more Vitamin B5 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Triticale provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Triticale have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Broccoli Raab as well as Triticale have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Triticale:

• 5 ounces of Cooked Broccoli Raab have 3.2 times more Calcium, 11.2 times more Sodium and 8.7 times more Water than Triticale.
• While 5 oz of Triticale contain 6.1 times more Copper, 2 times more Iron, 4.8 times more Magnesium, 8.4 times more Manganese, 4.4 times more Phosphorus and 6.4 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Triticale contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 3.3 times more Omega 3 than Triticale.
• While 5 oz of Triticale contain 13.4 times more Energy, 4 times more Fat, 27.5 times more Omega 6, 23.1 times more Carbohydrate and 3.4 times more Protein than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6