Comparing Nutrients in 14 ounces Teff VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Teff	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	50.2% 1457kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	10% 7.3g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	% 2.46g	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	20% 7.54g	38g per day for Men 19-50 years
Protein	94% 52.8g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Teff	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	71.4% 714mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	28.3% 2.26mg	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	11.7% 0.27mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	0.95% 35g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Teff vs Tomatoes in Juice with Salt:

• Raw Teff has 4.9 times more Vitamin B2, 4.7 times more Vitamin B3, 8.1 times more Vitamin B5 and 4.3 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.5 times more Vitamin B1, 7.4 times more Vitamin E and 1.4 times more Vitamin K than Raw Teff.

Comparing minerals per 14 ounces for Teff vs Tomatoes in Juice with Salt:

• Raw Teff has 5.5 times more Calcium, 15.6 times more Copper, 13.4 times more Iron, 18.4 times more Magnesium, 135.9 times more Manganese, 25.2 times more Phosphorus, 2.2 times more Potassium, 6.3 times more Selenium and 30.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.6 times more Sodium and 10.7 times more Water than Raw Teff.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 22.9 times more Energy, 9.5 times more Fat, 13.2 times more Saturated Fat, 33.8 times more Omega 3, 9.6 times more Omega 6, 21.1 times more Carbohydrate, 4.2 times more Fiber and 16.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Sugars and 2.8 times more Fructose than Raw Teff.
• Both Raw Teff as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.