Comparing Nutrients in 7 ounces Hard Red Spring Wheat VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Hard Red Spring Wheat	Whole Triticale Flour	Recommended Dietary Allowance
Energy	22.5% 653kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	112% 145g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	63.7% 24.2g	76.2% 29g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	61.5% 0.8mg	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	21.3% 85.3μg	36.7% 147μg	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	13.4% 2mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	123% 1.1mg	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	89.3% 7.14mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	72.3% 304mg	420mg per day for Men 19-50 years
Manganese	350% 8.05mg	361% 8.3mg	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	94% 659mg	91% 637mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hard Red Spring Wheat vs Whole Triticale Flour:

• Hard Red Spring Wheat has 1.3 times more Vitamin B1 and 2 times more Vitamin B3 than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 2.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Whole-grain Triticale Flour have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 7 oz.
• Both Hard Red Spring Wheat as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hard Red Spring Wheat vs Whole Triticale Flour:

• Hard Red Spring Wheat has 1.4 times more Iron than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 1.4 times more Calcium, 1.4 times more Copper and 1.4 times more Potassium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Whole-grain Triticale Flour have similar amounts of Magnesium, Manganese, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Triticale Flour contains 1.5 times more Omega 3 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Whole-grain Triticale Flour have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Hard Red Spring Wheat as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.