Comparing Nutrients in 14 ounces Cooked Teff VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	14% 401kcal	49.7% 1441kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	NA	6.6% 2.1g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	39% 6.64g	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	234% 304g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	60% 33.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	488% 5.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	246% 39.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	145% 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	18% 71.4μg	161% 643μg	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	0% 0mg	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	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	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	19.4% 194mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	92% 0.83mg	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	422% 33.7mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	494% 11.4mg	65% 1.5mg	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	131% 917mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	75.8% 41.7μg	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	65% 7.14mg	11mg per day for Men 19-50 years
Water	8.04% 297g	1.05% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS Enriched yellow Corn flour masa per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Teff vs Enriched yellow Corn flour masa:

• 14 oz of Enriched yellow Corn flour masa contain 8.1 times more Vitamin B1, 24.4 times more Vitamin B2, 10.9 times more Vitamin B3, 4.9 times more Vitamin B6 and 9 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Teff vs Enriched yellow Corn flour masa:

• 14 ounces of Cooked Teff have 7.6 times more Manganese and 7.7 times more Water than Enriched yellow Corn flour masa.
• While 14 oz of Enriched yellow Corn flour masa contain 2.8 times more Calcium, 4.1 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Cooked Teff.
• Both Cooked Teff and Enriched yellow Corn flour masa contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Enriched yellow Corn flour masa contain 3.6 times more Energy, 5.7 times more Fat, 3.9 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Cooked Teff.