Comparing Nutrients in 14 ounces Whole Blue Corn Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	50% 1445kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.2g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	226% 293g	60.6% 79g	130g per day for Men 19-50 years
Sugars	NA	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	87.7% 33.3g	29.2% 11g	38g per day for Men 19-50 years
Protein	62% 34.7g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.87mg	29.6% 0.38mg	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	NA	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	2% 20mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	100% 0.9mg	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	86.3% 6.9mg	102% 8.14mg	8mg per day for Men 19-50 years
Magnesium	104% 437mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	494% 11.4mg	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	149% 1044mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	44.5% 1512mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	1.16% 43g	8.04% 297g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cooked Teff per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Blue Corn Flour versus 14 oz of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Whole Blue Corn Flour vs Cooked Teff:

• 14 ounces of Whole Blue Corn Flour have 7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.8 times more Vitamin B6 than Cooked Teff.
• Both Whole Blue Corn Flour and Cooked Teff provide similar amounts of Vitamin B1 per 14 ounces.

Comparing minerals per 14 ounces for Whole Blue Corn Flour vs Cooked Teff:

• 14 ounces of Whole Blue Corn Flour have 2.2 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cooked Teff.
• While 14 oz of Cooked Teff contain 9.8 times more Calcium, 1.5 times more Copper, 5.3 times more Manganese and 6.9 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cooked Teff contain similar levels of Iron per 14 ounces.
• 14 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Blue Corn Flour have 3.6 times more Energy, 7.8 times more Fat, 3.7 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Cooked Teff.