Comparing Nutrients in 7 ounces Triticale VS Boiled Brussels Sprouts

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Boiled Brussels Sprouts	24%	10%	66%

Macro Nutrients

	Triticale	Boiled Brussels Sprouts	Recommended Dietary Allowance
Energy	23% 667kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	4.28% 4.15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	21.5% 0.34g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	0.92% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	11% 14g	130g per day for Men 19-50 years
Sugars	NA	4.76% 3.45g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	46.2% 26g	9.04% 5.06g	56g per day for Men 19-50 years

Vitamins

	Triticale	Boiled Brussels Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.6% 77.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	7.53% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	27% 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	29.8% 119μg	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	137% 123mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	232% 278μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Boiled Brussels Sprouts	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	18.3% 0.16mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	19.6% 0.45mg	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% 111mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.56% 21g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Triticale VS Boiled Brussels Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Triticale versus 7 oz of Boiled Brussels Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Triticale vs Boiled Brussels Sprouts:

• 7 ounces of Triticale have 3.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.4 times more Vitamin B3, 5.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 2.1 times more Vitamin E than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Triticale.
• 7 ounces of Triticale have insufficient amounts of Vitamin A and Vitamin C
• Both Triticale as well as Boiled and Drained Brussels Sprouts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Triticale vs Boiled Brussels Sprouts:

• 7 ounces of Triticale have 5.5 times more Copper, 2.1 times more Iron, 6.5 times more Magnesium, 14.1 times more Manganese, 6.4 times more Phosphorus and 10.5 times more Zinc than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 8.5 times more Water than Triticale.
• Both Triticale and Boiled Brussels Sprouts contain similar levels of Calcium and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Triticale have 9.3 times more Energy, 4.2 times more Fat, 10.8 times more Omega 6, 10.2 times more Carbohydrate and 5.1 times more Protein than Boiled Brussels Sprouts.
• While 7 oz of Boiled and Drained Brussels Sprouts contain 2.8 times more Omega 3 than Triticale.
• 7 ounces of Boiled Brussels Sprouts provide inadequate amounts of Energy and Omega 6