Comparing Nutrients in 14 ounces Cooked Teff VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Cooked Teff	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	14% 401kcal	21.5% 623kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	NA	6.9% 1.17g	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	93% 121g	130g per day for Men 19-50 years
Sugars	NA	3.07% 2.22g	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	0.16% 0.12g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	29.2% 11g	19% 7.14g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Cooked Enriched Pasta with Salt	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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	15% 0.19mg	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	72.4% 290μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	19.4% 194mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	44% 0.4mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	494% 11.4mg	55.6% 1.28mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	34.7% 520mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	8.04% 297g	6.66% 247g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS Cooked Enriched Pasta with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Teff versus 14 oz of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Teff vs Cooked Enriched Pasta with Salt:

• 14 ounces of Cooked Teff have 2 times more Vitamin B6 than Cooked Enriched Pasta with Salt.
• While 14 oz of Cooked Enriched Pasta with Salt contain 1.5 times more Vitamin B1, 4.1 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.1 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cooked Teff vs Cooked Enriched Pasta with Salt:

• 14 ounces of Cooked Teff have 7 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 8.9 times more Manganese, 2.1 times more Phosphorus, 2.4 times more Potassium, 2.2 times more Zinc and 1.2 times more Water than Cooked Enriched Pasta with Salt.
• While 14 oz of Cooked Enriched Pasta with Salt contain 16.4 times more Sodium than Cooked Teff.
• 14 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Teff have 1.6 times more Fiber than Cooked Enriched Pasta with Salt.
• While 14 oz of Cooked Enriched Pasta with Salt contain 1.6 times more Energy, 1.5 times more Carbohydrate and 1.5 times more Protein than Cooked Teff.