Comparing Nutrients in 7 ounces Triticale VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Triticale	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 667kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	4.28% 4.15g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15.7% 5.95g	38g per day for Men 19-50 years
Protein	46.2% 26g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Triticale	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	26.7% 0.35mg	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	36.2% 145μg	46.6% 187μg	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	0% 0mg	151% 136mg	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	12% 1.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	7.94% 0.071mg	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	63.8% 5.1mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	22% 0.51mg	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	101% 710mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.56% 21g	4.86% 180g	3700g per day for Men 19-50 years

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

• Triticale has 5.8 times more Vitamin B1, 3.1 times more Vitamin B3 and 5.5 times more Vitamin B5 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Triticale.
• Both Triticale and Frozen Broccoli Spears have similar amounts of Vitamin B2 per 7 oz.
• Both Triticale as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Triticale vs Frozen Broccoli Spears:

• Triticale has 12.7 times more Copper, 3.6 times more Iron, 8.1 times more Magnesium, 12.5 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium and 10.1 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 3.4 times more Sodium and 8.6 times more Water than Triticale.
• Both Triticale and Frozen Broccoli Spears have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Triticale has 11.6 times more Energy, 6.1 times more Fat, 7 times more Saturated Fat, 23.1 times more Omega 6, 13.5 times more Carbohydrate and 4.3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2 times more Omega 3 than Triticale.
• Both Triticale as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.