Comparing Nutrients in 1 kilogram Corn VS Teff

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Teff	14%	6%	80%

Macro Nutrients

	Corn	Teff	Recommended Dietary Allowance
Energy	126% 3650kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	24.5% 24g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	84.4% 1.35g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	55% 9.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	563% 731g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	25.4% 18.4g	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	NA	6.5% 4.7g	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	% 7.3g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	192% 73g	211% 80g	38g per day for Men 19-50 years
Protein	168% 94g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Corn	Teff	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	371% 4.82mg	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	47.5% 190μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Teff	Recommended Dietary Allowance
Calcium	7% 70mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	900% 8.1mg	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	339% 27mg	954% 76.3mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	4017% 92mg	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	300% 2100mg	613% 4290mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.4% 88.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Teff per 1 kg

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

Lets compare vitamin content per 1 kilogram of Corn vs Teff:

• 1 kilogram of Corn has 1.3 times more Vitamin B6 and 6.1 times more Vitamin E than Teff.
• While 1 kg of Raw Teff contains 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Teff provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Teff have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Teff:

• 1 kilogram of Corn has 3.5 times more Selenium and 2.9 times more Sodium than Teff.
• While 1 kg of Raw Teff contains 25.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 19.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Yellow Corn Grain .
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 2 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Teff.
• While 1 kg of Raw Teff contains 2.1 times more Omega 3, 2.9 times more Sugars and 1.4 times more Protein than Yellow Corn Grain .
• Both Corn and Teff offer comparable quantities of Energy, Carbohydrate and Fiber per one kilogram.