Comparing Nutrients in 1 kilogram Cooked Teff VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Teff	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	35% 1010kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	NA	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	NA	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	153% 199g	172% 224g	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	73.7% 28g	245% 93g	38g per day for Men 19-50 years
Protein	69% 38.7g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	153% 1.83mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	80% 1.04mg	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	45% 180μg	185% 740μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	13.3% 12mg	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	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

	Cooked Teff	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	49% 490mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	321% 2.9mg	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	256% 20.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1243% 28.6mg	138% 3.18mg	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	171% 1200mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	20.3% 749g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Teff vs Boiled California Red Kidney Beans:

• Cooked Teff has 1.4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B2 and 4.1 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Boiled California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Cooked Teff as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Teff vs Boiled California Red Kidney Beans:

• Cooked Teff has 9 times more Manganese and 1.3 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium, 1.3 times more Copper, 1.5 times more Iron and 3.9 times more Potassium than Cooked Teff.
• Both Cooked Teff and Boiled California Red Kidney Beans have similar amounts of Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled California Red Kidney Beans contain 3.3 times more Fiber and 2.4 times more Protein than Cooked Teff.
• Both Cooked Teff and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cooked Teff as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.