Comparing Nutrients in 7 ounces Broccoli VS Whole Triticale Flour

Macros Ratio

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

Macro Nutrients

	Broccoli	Whole Triticale Flour	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	112% 145g	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	76.2% 29g	38g per day for Men 19-50 years
Protein	10% 5.6g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Whole Triticale Flour	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	61.5% 0.8mg	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	36.7% 147μg	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	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	9.33% 93mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	123% 1.1mg	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	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	72.3% 304mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	361% 8.3mg	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	91% 637mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	27% 925mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Broccoli has more Vitamin A and more Vitamin C than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 5.3 times more Vitamin B1, 4.5 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Triticale Flour have similar amounts of Vitamin B2, Vitamin B9 and Vitamin E per 7 oz.
• Both Raw Broccoli as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Whole Triticale Flour:

• Raw Broccoli has 1.3 times more Calcium, 16.5 times more Sodium and 8.9 times more Water than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 11.4 times more Copper, 3.5 times more Iron, 7.3 times more Magnesium, 19.9 times more Manganese, 4.9 times more Phosphorus, 1.5 times more Potassium and 6.5 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Triticale Flour contains 9.9 times more Energy, 4.9 times more Fat, 15.1 times more Omega 6, 11 times more Carbohydrate, 5.6 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Triticale Flour have similar amounts of Omega 3 per 7 oz.
• Both Raw Broccoli as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.