Comparing Nutrients in 14 ounces Teff VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Teff	Sunflower Seeds	Recommended Dietary Allowance
Energy	50.2% 1457kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	538% 91g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	61% 79.4g	130g per day for Men 19-50 years
Sugars	10% 7.3g	14.3% 10.4g	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	% 9.92g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	90% 34g	38g per day for Men 19-50 years
Protein	94% 52.8g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Teff	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	71.4% 714mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	794% 7.14mg	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	260% 21mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	336% 7.74mg	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	374% 2619mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	180% 20mg	11mg per day for Men 19-50 years
Water	0.95% 35g	0.51% 18.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Teff vs Sunflower Seeds:

• Raw Teff has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 439.6 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Teff as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Teff vs Sunflower Seeds:

• Raw Teff has 2.3 times more Calcium, 1.5 times more Iron and 4.7 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 12 times more Selenium and 1.4 times more Zinc than Raw Teff.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 2.3 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 21.6 times more Fat, 9.9 times more Saturated Fat, 24.6 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Raw Teff.
• Both Raw Teff and Dried Sunflower Seed Kernels have similar amounts of Fiber per 14 oz.
• Both Raw Teff as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 14 oz.