Comparing Nutrients in 7 ounces Triticale VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Triticale	15%	5%	80%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Triticale	Blanched Almonds	Recommended Dietary Allowance
Energy	23% 667kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	4.28% 4.15g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.27% 0.73g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	9.96% 1.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	12.7% 9.2g	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% 0g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	NA	51.7% 19.6g	38g per day for Men 19-50 years
Protein	46.2% 26g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Triticale	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.8% 0.83mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.84mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17.6% 0.23mg	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	24.3% 97μg	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	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	12% 1.8mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Triticale	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	226% 2.04mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	158% 3.64mg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	62.2% 6.85mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.56% 21g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Triticale vs Blanched Almonds:

• Triticale has 2.2 times more Vitamin B1, 4.2 times more Vitamin B5 and 1.5 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 5.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 26.4 times more Vitamin E than Triticale.
• Both Triticale and Blanched Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Triticale as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Triticale vs Blanched Almonds:

• Triticale has 1.7 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 6.4 times more Calcium, 2.2 times more Copper, 1.3 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus, 2 times more Potassium and 3.8 times more Sodium than Triticale.
• Both Triticale and Blanched Almonds have similar amounts of Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Triticale has 15.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 25.1 times more Fat, 10.8 times more Saturated Fat, 14.5 times more Omega 6 and 1.6 times more Protein than Triticale.
• Both Triticale as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.