Comparing Nutrients in 100 calories White Cornmeal VS Cooked Teff

Weight per 100 calories

• White Cornmeal: 27.6g
• Cooked Teff: 99g

White Cornmeal has 3.6 times more energy per 100g than Cooked Teff. It has high energy density when compared to other foods. Cooked Teff having average energy density.

Discover which food has more nutrients per 100 calories - White Cornmeal or Cooked Teff?

Macros Ratio

	Protein	Fat	Carbs
White Cornmeal	9%	9%	82%
Cooked Teff	15%	6%	79%

Macro Nutrients

	White Cornmeal	Cooked Teff	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	15% 19.7g	130g per day for Men 19-50 years
Sugars	0.24% 0.18g	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	5.3% 2g	7.3% 2.77g	38g per day for Men 19-50 years
Protein	4% 2.24g	6.84% 3.83g	56g per day for Men 19-50 years

Vitamins

	White Cornmeal	Cooked Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.27% 0.056mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.27% 1mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.35% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.46% 0.084mg	7.4% 0.096mg	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	1.73% 6.9μg	4.46% 18μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.77% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.069% 0.083μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Cornmeal	Cooked Teff	Recommended Dietary Allowance
Calcium	0.17% 1.66mg	4.85% 48.5mg	1000mg per day for Men 19-50 years
Copper	5.92% 0.053mg	25% 0.22mg	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	12% 0.95mg	25.4% 2.03mg	8mg per day for Men 19-50 years
Magnesium	8.35% 35mg	11.8% 49.5mg	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	123% 2.83mg	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	9.5% 66.6mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.3mg	3.1% 106mg	3400mg per day for Men 19-50 years
Selenium	7.8% 4.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.67mg	0.53% 7.92mg	1500mg per day for Men 19-50 years
Zinc	4.57% 0.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.077% 2.83g	2% 74g	3700g per day for Men 19-50 years

White Cornmeal VS Cooked Teff Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Cornmeal or Cooked Teff?

Lets compare vitamin content per 100 calories of White Cornmeal vs Cooked Teff:

• 100 calories of White Cornmeal have 1.7 times more Vitamin B2 than Cooked Teff.
• While 100 kcal of Cooked Teff contain 1.7 times more Vitamin B1 and 2.6 times more Vitamin B9 than Whole-grain White Cornmeal.
• Both White Cornmeal and Cooked Teff provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of White Cornmeal have insufficient amounts of Vitamin B9
• Both Whole-grain White Cornmeal as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for White Cornmeal vs Cooked Teff:

• 100 kcal of Cooked Teff contain 29.3 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 20.6 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 2.2 times more Zinc and 26.2 times more Water than Whole-grain White Cornmeal.
• 100 calories of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Teff contain 1.4 times more Fiber and 1.7 times more Protein than Whole-grain White Cornmeal.
• Both White Cornmeal and Cooked Teff offer comparable quantities of Energy and Carbohydrate per 100 calories.