Comparing Nutrients in 14 ounces Teff VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Teff	Cooked Teff	Recommended Dietary Allowance
Energy	50.2% 1457kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	2.66% 2.58g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	60.6% 79g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	94% 52.8g	27.4% 15.4g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Teff	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	29.6% 0.38mg	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	18% 71.4μg	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	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	Cooked Teff	Recommended Dietary Allowance
Calcium	71.4% 714mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	100% 0.9mg	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	102% 8.14mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	494% 11.4mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.95% 35g	8.04% 297g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.1 times more Vitamin B1, 8.2 times more Vitamin B2, 3.7 times more Vitamin B3 and 5 times more Vitamin B6 than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Teff vs Cooked Teff:

• Raw Teff has 3.7 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Cooked Teff.
• While Cooked Teff contains 8.5 times more Water than Raw Teff.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 3.6 times more Energy, 3.7 times more Fat, 3.7 times more Carbohydrate, 2.9 times more Fiber and 3.4 times more Protein than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Glucose and Sucrose in 14 oz.