Comparing Nutrients in 1 kilogram Raw Spelt VS Teff

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Teff	14%	6%	80%

Macro Nutrients

	Raw Spelt	Teff	Recommended Dietary Allowance
Energy	117% 3380kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	24.5% 24g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	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	70% 12g	55% 9.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	563% 731g	130g per day for Men 19-50 years
Sugars	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 6.2g	g per day for Men 19-50 years
Fiber	282% 107g	211% 80g	38g per day for Men 19-50 years
Protein	260% 146g	238% 133g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	210% 33.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	371% 4.82mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.7% 7.9mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Teff	Recommended Dietary Allowance
Calcium	27% 270mg	180% 1800mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	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	555% 44.4mg	954% 76.3mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	438% 1840mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	4017% 92mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	613% 4290mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	126% 4270mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	330% 36.3mg	11mg per day for Men 19-50 years
Water	2.98% 110g	2.4% 88.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Teff:

• Uncooked Spelt has 2 times more Vitamin B3, 9.9 times more Vitamin E and 1.9 times more Vitamin K than Raw Teff.
• While Raw Teff contains 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Vitamin B1 and Vitamin B5 per 1 kg.
• Both Uncooked Spelt as well as Raw Teff have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Raw Spelt vs Teff:

• Uncooked Spelt has 2.7 times more Selenium than Raw Teff.
• While Raw Teff contains 6.7 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 3.1 times more Manganese than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Spelt has 1.3 times more Omega 6, 3.7 times more Sugars and 1.3 times more Fiber than Raw Teff.
• While Raw Teff contains 2.1 times more Omega 3 than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 1 kg.
• Both Uncooked Spelt as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.