Comparing Nutrients in 7 ounces Triticale VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Triticale VS Cooked Broccoli Raab per 7 oz

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

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

• 7 ounces of Triticale have 2.5 times more Vitamin B1 and 2.9 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 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.
• Both Triticale and Cooked Broccoli Raab 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 Triticale as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Triticale have 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.
• While 7 oz of Cooked Broccoli Raab contain 3.2 times more Calcium, 11.2 times more Sodium and 8.7 times more Water than Triticale.
• Both Triticale and Cooked Broccoli Raab contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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