Comparing Nutrients in 7 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	1.7% 49.6kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	4.28% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	9.96% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	110% 143g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	13.6% 7.6g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Triticale	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.6% 0.44mg	21% 0.27mg	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	35.2% 141μg	36.2% 145μg	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	81.6% 73.4mg	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	33.5% 5.02mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	423% 508μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Triticale	Recommended Dietary Allowance
Calcium	23.4% 234mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	101% 0.91mg	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	31.5% 2.52mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	32.8% 0.75mg	277% 6.37mg	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	23.2% 163mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.74% 1.07mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	4.9% 181g	0.56% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Triticale per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Broccoli Raab versus 7 oz of Triticale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Broccoli Raab vs Triticale:

• 7 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 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Cooked Broccoli Raab vs Triticale:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Broccoli Raab have 3.3 times more Omega 3 than Triticale.
• While 7 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.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6