Comparing Nutrients in 100 grams 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	11.3% 329kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	4.36% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	56.3% 73g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	32% 12g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	23.5% 13g	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	42% 0.5mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	31% 0.4mg	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	10.8% 43μg	18.5% 74μg	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	6.73% 1mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	2.5% 25mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	62% 0.56mg	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	45% 3.6mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	182% 4.2mg	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	47.4% 332mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Hard Red Spring Wheat as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.