Comparing Nutrients in 14 ounces Cooked Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
White Corn	10%	11%	79%

Macro Nutrients

	Cooked Teff	White Corn	Recommended Dietary Allowance
Energy	14% 401kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	NA	8.27% 2.65g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	49% 8.32g	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	227% 295g	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	NA	38g per day for Men 19-50 years
Protein	27.4% 15.4g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	190% 2.47mg	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	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	White Corn	Recommended Dietary Allowance
Calcium	19.4% 194mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	138% 1.25mg	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	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	494% 11.4mg	83.7% 1.92mg	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	119% 833mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	NA	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	79.7% 8.77mg	11mg per day for Men 19-50 years
Water	8.04% 297g	1.1% 41g	3700g per day for Men 19-50 years

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

• White Corn Grain contains 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3 and 6.4 times more Vitamin B6 than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Teff vs White Corn:

• Cooked Teff has 7 times more Calcium, 5.9 times more Manganese and 7.2 times more Water than White Corn Grain.
• While White Corn Grain contains 1.4 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 4.4 times more Sodium and 2 times more Zinc than Cooked Teff.

Comparison of macro-nutrients per 14 ounces:

• White Corn Grain contains 3.6 times more Energy, 7.3 times more Fat, 3.7 times more Carbohydrate and 2.4 times more Protein than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.