Comparing Nutrients in 7 ounces Whole Triticale Flour VS Frozen Broccoli Spears

Macros Ratio

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

Macro Nutrients

	Whole Triticale Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 671kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.97% 0.63g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.57% 0.11g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	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	112% 145g	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	76.2% 29g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	46.7% 26g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Whole Triticale Flour	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	62.5% 0.75mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	36.7% 147μg	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

	Whole Triticale Flour	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	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	64.2% 5.14mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	72.3% 304mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	361% 8.3mg	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	91% 637mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	27% 925mg	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	0.26% 3.97mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.54% 20g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Triticale Flour VS Frozen Broccoli Spears per 7 oz

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

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

• 7 ounces of Whole Triticale Flour have 5.3 times more Vitamin B1, 6.2 times more Vitamin B3, 9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B9, more Vitamin C and 1.5 times more Vitamin E than Whole-grain Triticale Flour.
• Both Whole Triticale Flour and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Whole Triticale Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Whole-grain Triticale Flour as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Whole Triticale Flour have 15.5 times more Copper, 3.6 times more Iron, 9.6 times more Magnesium, 16.3 times more Manganese, 5.4 times more Phosphorus, 1.9 times more Potassium and 7.8 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 9 times more Water than Whole-grain Triticale Flour.
• Both Whole Triticale Flour and Frozen Broccoli Spears contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Triticale Flour have 11.7 times more Energy, 20 times more Omega 6, 13.7 times more Carbohydrate, 4.9 times more Fiber and 4.3 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 2.4 times more Omega 3 than Whole-grain Triticale Flour.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6