Comparing Nutrients in 14 ounces Teff VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	50.2% 1457kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	NA	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	226% 293g	130g per day for Men 19-50 years
Sugars	10% 7.3g	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	2.57% 1.87g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 2.46g	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	94% 52.8g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	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	129% 1.55mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	71.4% 714mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	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	379% 30.3mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	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	243% 1703mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.16% 43g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Whole-grain Blue Corn Flour.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.

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

• Raw Teff has 36 times more Calcium, 5.3 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 17.1 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium and 1.6 times more Zinc than Whole-grain Blue Corn Flour.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 1.5 times more Protein than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 2.1 times more Fat than Raw Teff.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 14 oz.
• Both Raw Teff as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 14 oz.