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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	143% 1.87mg	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	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	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

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

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

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

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

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

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

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