Comparing Nutrients in 100 grams Broccoli Raab VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Triticale	15%	5%	80%

Macro Nutrients

	Broccoli Raab	Triticale	Recommended Dietary Allowance
Energy	0.76% 22kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	2.2% 2.85g	55.5% 72g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	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	0.23% 0.17g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.11g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	NA	38g per day for Men 19-50 years
Protein	5.66% 3.17g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Triticale	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Triticale	Recommended Dietary Allowance
Calcium	11% 108mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	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	26.8% 2.14mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	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	10.4% 73mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Triticale per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Triticale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Triticale:

• 100 grams of Broccoli Raab have more Vitamin A, 1.2 times more Vitamin B6, more Vitamin C and 1.8 times more Vitamin E than Triticale.
• While 100 g of Triticale contain 2.6 times more Vitamin B1 and 4.1 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Triticale provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Triticale have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Broccoli Raab as well as Triticale have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Broccoli Raab vs Triticale:

• 100 grams of Broccoli Raab have 2.9 times more Calcium, 6.6 times more Sodium and 8.8 times more Water than Triticale.
• While 100 g of Triticale contain 10.9 times more Copper, 5.9 times more Magnesium, 8.1 times more Manganese, 4.9 times more Phosphorus, 1.7 times more Potassium and 4.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Triticale contain similar levels of Iron per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 3.1 times more Omega 3 than Triticale.
• While 100 g of Triticale contain 15.3 times more Energy, 4.3 times more Fat, 29.4 times more Omega 6, 25.3 times more Carbohydrate and 4.1 times more Protein than Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6