Comparing Nutrients in 100 grams Almonds VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Triticale	15%	5%	80%

Macro Nutrients

	Almonds	Triticale	Recommended Dietary Allowance
Energy	20% 579kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	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	16.6% 21.6g	55.5% 72g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	NA	38g per day for Men 19-50 years
Protein	37.8% 21g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Almonds	Triticale	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	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	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	171% 25.6mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Triticale	Recommended Dietary Allowance
Calcium	27% 269mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	46.4% 3.7mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	140% 3.2mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.28% 10.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Triticale:

• Almonds have 8.5 times more Vitamin B2, 2.5 times more Vitamin B3 and 28.5 times more Vitamin E than Triticale.
• While Triticale contains 2 times more Vitamin B1, 2.8 times more Vitamin B5 and 1.7 times more Vitamin B9 than Almonds.
• Both Almonds and Triticale have similar amounts of Vitamin B6 per 100 g.
• Both Almonds as well as Triticale have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Triticale:

• Almonds have 7.3 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Triticale.
• While Triticale contains 1.5 times more Manganese than Almonds.
• Both Almonds and Triticale have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 1.7 times more Energy, 23.9 times more Fat, 10.4 times more Saturated Fat, 14.4 times more Omega 6 and 1.6 times more Protein than Triticale.
• While Triticale contains 20.3 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Triticale have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.