Comparing Nutrients in 100 grams Hard Red Winter Wheat VS Triticale

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Triticale	15%	5%	80%

Macro Nutrients

	Hard Red Winter Wheat	Triticale	Recommended Dietary Allowance
Energy	11.3% 327kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	54.8% 71g	55.5% 72g	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	NA	38g per day for Men 19-50 years
Protein	22.5% 12.6g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Triticale	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	8.94% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	26.4% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.5% 38μg	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	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 Winter Wheat	Triticale	Recommended Dietary Allowance
Calcium	2.9% 29mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	48.2% 0.43mg	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	40% 3.2mg	32% 2.57mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	173% 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	41% 288mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	9.76% 332mg	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	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	31.4% 3.45mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Triticale per 100 g

Compare the macro and micronutrient content in 100 g of Hard Red Winter Wheat versus 100 g of Triticale to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Hard Red Winter Wheat vs Triticale:

• 100 grams of Hard Red Winter Wheat have 3.8 times more Vitamin B3 and 2.2 times more Vitamin B6 than Triticale.
• While 100 g of Triticale contain 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Triticale provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin E per 100 grams.
• Both Hard Red Winter Wheat as well as Triticale have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Hard Red Winter Wheat vs Triticale:

• 100 grams of Hard Red Winter Wheat have 1.2 times more Iron and 1.2 times more Manganese than Triticale.
• While 100 g of Triticale contain 1.3 times more Calcium and 1.3 times more Zinc than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Triticale contain similar levels of Copper, Magnesium, Phosphorus and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Triticale contain 1.4 times more Fat, 2.3 times more Omega 3 and 1.4 times more Omega 6 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Triticale offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Hard Red Winter Wheat provide inadequate amounts of Omega 3