Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Triticale	15%	5%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Triticale	Recommended Dietary Allowance
Energy	0.97% 28kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	55.5% 72g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	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	7.9% 3g	NA	38g per day for Men 19-50 years
Protein	5.54% 3.1g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Triticale	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.6% 0.14mg	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	14% 56μg	18.3% 73μg	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	44.6% 40mg	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	8.8% 1.32mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Triticale	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	50.8% 0.46mg	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	7.63% 0.61mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	140% 3.2mg	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	7% 49mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	2.45% 91g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Triticale:

• Boiled Chopped Frozen Broccoli has more Vitamin A, more Vitamin C and 1.5 times more Vitamin E than Triticale.
• While Triticale contains 7.6 times more Vitamin B1, 1.7 times more Vitamin B2, 3.1 times more Vitamin B3, 4.8 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Triticale have similar amounts of Vitamin B6 per 100 g.
• Both Boiled Chopped Frozen Broccoli as well as Triticale have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Triticale:

• Boiled Chopped Frozen Broccoli has 8.6 times more Water than Triticale.
• While Triticale contains 13.4 times more Copper, 4.2 times more Iron, 10 times more Magnesium, 14.4 times more Manganese, 7.3 times more Phosphorus, 2.3 times more Potassium and 12.3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Triticale have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Triticale contains 12 times more Energy, 17.4 times more Fat, 20.3 times more Saturated Fat, 1.5 times more Omega 3, 65.6 times more Omega 6, 13.5 times more Carbohydrate and 4.2 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.