Comparing Nutrients in 14 ounces Corn VS Teff

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Teff	14%	6%	80%

Macro Nutrients

	Corn	Teff	Recommended Dietary Allowance
Energy	50% 1449kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	8.27% 2.65g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	49% 8.32g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	223% 290g	130g per day for Men 19-50 years
Sugars	3.5% 2.54g	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.46g	g per day for Men 19-50 years
Fiber	76.2% 29g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Corn	Teff	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.53mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	147% 1.9mg	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	19% 75.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	13% 1.94mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Teff	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	138% 1.25mg	357% 3.2mg	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	134% 10.8mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	83.7% 1.92mg	1594% 36.7mg	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	119% 833mg	243% 1703mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	79.7% 8.77mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Teff per 14 oz

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

Lets compare vitamin content per 14 ounces of Corn vs Teff:

• 14 ounces of Corn have 1.3 times more Vitamin B6 and 6.1 times more Vitamin E than Teff.
• While 14 oz of Raw Teff contain 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Teff provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Teff have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Corn vs Teff:

• 14 ounces of Corn have 3.5 times more Selenium and 2.9 times more Sodium than Teff.
• While 14 oz of Raw Teff contain 25.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 19.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Yellow Corn Grain .
• 14 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Corn have 2 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Teff.
• While 14 oz of Raw Teff contain 2.1 times more Omega 3, 2.9 times more Sugars and 1.4 times more Protein than Yellow Corn Grain .
• Both Corn and Teff offer comparable quantities of Energy, Carbohydrate and Fiber per 14 ounces.