Comparing Nutrients in 100 calories Whole Triticale Flour VS Hard Red Spring Wheat

Weight per 100 calories

• Whole Triticale Flour: 29.6g
• Hard Red Spring Wheat: 30.4g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Whole Triticale Flour or Hard Red Spring Wheat?

Macros Ratio

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

Macro Nutrients

	Whole Triticale Flour	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.98% 0.016g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16% 20.7g	130g per day for Men 19-50 years
Sugars	NA	0.17% 0.12g	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	11.4% 4.3g	9.76% 3.7g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Whole Triticale Flour	Hard Red Spring Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.3% 0.11mg	12.8% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3% 0.039mg	2.57% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.17% 0.12mg	7.86% 0.1mg	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	5.47% 22μg	3.27% 13μg	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	1.78% 0.27mg	2.05% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.48% 0.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Triticale Flour	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	1.04% 10.4mg	0.76% 7.6mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	14% 0.12mg	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	9.58% 0.77mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.3mg	8.97% 37.7mg	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	53.6% 1.23mg	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	13.6% 95mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	4.05% 138mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.039% 0.59mg	0.041% 0.61mg	1500mg per day for Men 19-50 years
Zinc	7.15% 0.79mg	7.7% 0.84mg	11mg per day for Men 19-50 years
Water	0.08% 2.96g	0.1% 3.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Triticale Flour vs Hard Red Spring Wheat:

• Whole-grain Triticale Flour has 2.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of Vitamin B2, Vitamin B6 and Vitamin E per 100 kcal.
• Both Whole-grain Triticale Flour as well as Hard Red Spring Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Whole Triticale Flour vs Hard Red Spring Wheat:

• Whole-grain Triticale Flour has 1.4 times more Calcium, 1.3 times more Copper, 1.2 times more Magnesium and 1.3 times more Potassium than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 1.4 times more Iron than Whole-grain Triticale Flour.
• Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of macro-nutrients per 100 kcal
• Both Whole-grain Triticale Flour and Hard Red Spring Wheat have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Whole-grain Triticale Flour as well as Hard Red Spring Wheat have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.