Comparing Nutrients in 14 ounces Teff VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Oranges	7%	2%	91%

Macro Nutrients

	Teff	Oranges	Recommended Dietary Allowance
Energy	50.2% 1457kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	36% 46.6g	130g per day for Men 19-50 years
Sugars	10% 7.3g	51% 37g	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	25% 9.53g	38g per day for Men 19-50 years
Protein	94% 52.8g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Teff	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	18.3% 0.24mg	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	29.8% 119μg	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	235% 211mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Oranges	Recommended Dietary Allowance
Calcium	71.4% 714mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	20% 0.18mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	4.3% 0.099mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Teff has 4.5 times more Vitamin B1, 6.8 times more Vitamin B2, 11.9 times more Vitamin B3, 3.8 times more Vitamin B5, 8 times more Vitamin B6 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 2.3 times more Vitamin E than Raw Teff.

Comparing minerals per 14 ounces for Teff vs Oranges:

• Raw Teff has 4.5 times more Calcium, 18 times more Copper, 76.3 times more Iron, 18.4 times more Magnesium, 369.6 times more Manganese, 30.6 times more Phosphorus, 2.4 times more Potassium, 8.8 times more Selenium and 51.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 9.8 times more Water than Raw Teff.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 7.8 times more Energy, 19.8 times more Fat, 29.9 times more Saturated Fat, 19.3 times more Omega 3, 52 times more Omega 6, 6.2 times more Carbohydrate, 3.3 times more Fiber and 14.1 times more Protein than Raw Oranges.
• While Raw Oranges contain 5.1 times more Sugars than Raw Teff.
• Both Raw Teff as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.