Comparing Nutrients in 1 kilogram Teff VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Teff	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	127% 3670kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	55% 9.36g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 731g	175% 228g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	4.4% 3.2g	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	6.5% 4.7g	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	% 7.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	211% 80g	168% 64g	38g per day for Men 19-50 years
Protein	238% 133g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Teff	Boiled 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	325% 3.9mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.82mg	92% 1.2mg	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	325% 1300μg	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	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	5.33% 0.8mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	180% 1800mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	240% 2.16mg	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	954% 76.3mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	4017% 92mg	187% 4.3mg	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	613% 4290mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	18% 669g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.4 times more Vitamin B1, 4.7 times more Vitamin B2, 5.8 times more Vitamin B3, 4.3 times more Vitamin B5 and 4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.4 times more Vitamin K than Raw Teff.
• Both Raw Teff as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in 1 kg.

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

• Raw Teff has 5.1 times more Calcium, 3.8 times more Copper, 3.4 times more Iron, 4.4 times more Magnesium, 21.5 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 3.6 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Water than Raw Teff.
• Both Raw Teff and Boiled All Types Kidney Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Teff has 2.9 times more Energy, 4.8 times more Fat, 6.2 times more Saturated Fat, 8.7 times more Omega 6, 3.2 times more Carbohydrate, 5.8 times more Sugars, 1.3 times more Fiber and 1.5 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Omega 3 than Raw Teff.
• Both Raw Teff as well as Boiled All Types Kidney Beans have insufficient amounts of Glucose and Sucrose in 1 kg.