Comparing Nutrients in 7 ounces Broccoli VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Triticale	15%	5%	80%

Macro Nutrients

	Broccoli	Triticale	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	4.28% 4.15g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	110% 143g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	NA	38g per day for Men 19-50 years
Protein	10% 5.6g	46.2% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Triticale	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	68.8% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	17.7% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Triticale	Recommended Dietary Allowance
Calcium	9.33% 93mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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	18% 1.45mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.56% 21g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Triticale.
• While Triticale contains 5.9 times more Vitamin B1, 2.2 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Broccoli.
• Both Raw Broccoli and Triticale have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 7 oz.
• Both Raw Broccoli as well as Triticale have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Triticale:

• Raw Broccoli has 1.3 times more Calcium, 6.6 times more Sodium and 8.5 times more Water than Triticale.
• While Triticale contains 9.3 times more Copper, 3.5 times more Iron, 6.2 times more Magnesium, 15.3 times more Manganese, 5.4 times more Phosphorus and 8.4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Triticale have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Triticale contains 9.9 times more Energy, 5.6 times more Fat, 3.2 times more Saturated Fat, 17.4 times more Omega 6, 10.9 times more Carbohydrate and 4.6 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Triticale have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.