Comparing Nutrients in 14 ounces Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
White Corn	10%	11%	79%

Macro Nutrients

	Teff	White Corn	Recommended Dietary Allowance
Energy	50.2% 1457kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	8.27% 2.65g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	49% 8.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	227% 295g	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	NA	38g per day for Men 19-50 years
Protein	94% 52.8g	66.8% 37.4g	56g per day for Men 19-50 years

Vitamins

	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	129% 1.55mg	127% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	33.7% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	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	White Corn	Recommended Dietary Allowance
Calcium	71.4% 714mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	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	379% 30.3mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	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	243% 1703mg	119% 833mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	33.5% 1139mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	79.7% 8.77mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.1% 41g	3700g per day for Men 19-50 years

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

• Raw Teff has 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than White Corn Grain.
• While White Corn Grain contains 1.3 times more Vitamin B6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Teff vs White Corn:

• Raw Teff has 25.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 19.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than White Corn Grain.
• While White Corn Grain contains 3.5 times more Selenium and 2.9 times more Sodium than Raw Teff.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 2.1 times more Omega 3 and 1.4 times more Protein than White Corn Grain.
• While White Corn Grain contains 2 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Glucose and Sucrose in 14 oz.