Comparing Nutrients in 5 ounces Carrots VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Triticale	15%	5%	80%

Macro Nutrients

	Carrots	Triticale	Recommended Dietary Allowance
Energy	2% 58kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.05% 2.96g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	10.4% 13.6g	78.6% 102g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 5.1g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.35% 1.3g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Carrots	Triticale	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	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	9.3% 8.36mg	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	6.24% 0.94mg	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Triticale	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	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	7.1% 49.6mg	72.5% 507mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Triticale:

• Raw Carrots have more Vitamin A and more Vitamin C than Triticale.
• While Triticale contains 6.3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 4.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 1.4 times more Vitamin E than Raw Carrots.
• Both Raw Carrots and Triticale have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Carrots as well as Triticale have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Triticale:

• Raw Carrots have 13.8 times more Sodium and 8.4 times more Water than Triticale.
• While Triticale contains 10.2 times more Copper, 8.6 times more Iron, 10.8 times more Magnesium, 22.4 times more Manganese, 10.2 times more Phosphorus and 14.4 times more Zinc than Raw Carrots.
• Both Raw Carrots and Triticale have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Triticale contains 8.2 times more Energy, 8.7 times more Fat, 11.4 times more Saturated Fat, 30.5 times more Omega 3, 8.5 times more Omega 6, 7.5 times more Carbohydrate and 14 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.