Comparing Nutrients in 14 ounces Cooked Teff VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Cooked Teff	Boiled Carrots	Recommended Dietary Allowance
Energy	14% 401kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	19% 13.7g	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	1.97% 1.43g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	376% 3382μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	46.7% 0.61mg	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	18% 71.4μg	14% 55.6μg	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	NA	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45.3% 54.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Boiled Carrots	Recommended Dietary Allowance
Calcium	19.4% 194mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	7.5% 0.067mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.7% 189μg	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	102% 8.14mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	494% 11.4mg	26.7% 0.62mg	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	68% 476mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	27.4% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.04% 297g	9.67% 358g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Teff vs Boiled Carrots:

• Cooked Teff has 2.8 times more Vitamin B1, 1.4 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, 1.3 times more Vitamin B2 and 1.6 times more Vitamin B6 than Cooked Teff.
• Both Cooked Teff as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Teff vs Boiled Carrots:

• Cooked Teff has 1.6 times more Calcium, 13.3 times more Copper, 6 times more Iron, 5 times more Magnesium, 18.5 times more Manganese, 4 times more Phosphorus and 5.6 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Potassium and 7.3 times more Sodium than Cooked Teff.
• Both Cooked Teff and Boiled and Drained Carrots have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Teff has 2.9 times more Energy, 2.4 times more Carbohydrate and 5.1 times more Protein than Boiled and Drained Carrots.
• Both Cooked Teff and Boiled and Drained Carrots have similar amounts of Fiber per 14 oz.
• Both Cooked Teff as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.