Comparing Nutrients in 14 ounces Cooked Teff VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Energy	14% 401kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	1.03% 0.17g	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	36.3% 47g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	19.2% 0.25mg	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	38.7% 155μg	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	214% 192mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	19.4% 194mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	16.3% 0.15mg	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	4.47% 0.36mg	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	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	8.04% 297g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Teff vs Valencia Oranges:

• Cooked Teff has 2.1 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 2.2 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Teff vs Valencia Oranges:

• Cooked Teff has 1.2 times more Calcium, 6.1 times more Copper, 22.8 times more Iron, 5 times more Magnesium, 124.3 times more Manganese, 7.1 times more Phosphorus and 18.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Potassium than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Teff has 2.1 times more Energy, 1.7 times more Carbohydrate and 3.7 times more Protein than Raw Valencia Oranges.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Fiber per 14 oz.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.