Comparing Nutrients in 1 kilogram Whole Blue Corn Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	126% 3640kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	52.5% 51g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	568% 739g	153% 199g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	221% 84g	73.7% 28g	38g per day for Men 19-50 years
Protein	156% 87.5g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	74.6% 0.97mg	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	45% 180μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	5% 50mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	171% 1.54mg	251% 2.26mg	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	218% 17.4mg	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	1243% 28.6mg	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	376% 2630mg	171% 1200mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	204% 22.4mg	101% 11mg	11mg per day for Men 19-50 years
Water	2.93% 108g	20.3% 749g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cooked Teff per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Blue Corn Flour versus 1 kg of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Blue Corn Flour vs Cooked Teff:

• 1 kilogram of Whole Blue Corn Flour has 7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.8 times more Vitamin B6 than Cooked Teff.
• Both Whole Blue Corn Flour and Cooked Teff provide similar amounts of Vitamin B1 per one kilogram.

Comparing minerals per 1 kilogram for Whole Blue Corn Flour vs Cooked Teff:

• 1 kilogram of Whole Blue Corn Flour has 2.2 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cooked Teff.
• While 1 kg of Cooked Teff contains 9.8 times more Calcium, 1.5 times more Copper, 5.3 times more Manganese and 6.9 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cooked Teff contain similar levels of Iron per one kilogram.
• 1 kilogram of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Blue Corn Flour has 3.6 times more Energy, 7.8 times more Fat, 3.7 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Cooked Teff.