Comparing Nutrients in 1 kilogram Teff VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Teff	Almonds	Recommended Dietary Allowance
Energy	127% 3670kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	55% 9.36g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 731g	166% 216g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 39.5g	g per day for Men 19-50 years
Fiber	211% 80g	329% 125g	38g per day for Men 19-50 years
Protein	238% 133g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Teff	Almonds	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	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.82mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	110% 440μg	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	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Almonds	Recommended Dietary Allowance
Calcium	180% 1800mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	4017% 92mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	74.5% 41μg	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	284% 31mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Teff has 1.9 times more Vitamin B1, 2 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 4.2 times more Vitamin B2 and 320.4 times more Vitamin E than Raw Teff.
• Both Raw Teff and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Teff as well as Almonds have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Teff vs Almonds:

• Raw Teff has 2.1 times more Iron and 4.2 times more Manganese than Almonds.
• While Almonds contain 1.5 times more Calcium, 1.3 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Raw Teff.
• Both Raw Teff and Almonds have similar amounts of Phosphorus, Selenium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Teff has 45 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 21 times more Fat, 8.5 times more Saturated Fat, 13.2 times more Omega 6, 2.4 times more Sugars, 1.6 times more Fiber and 1.6 times more Protein than Raw Teff.
• Both Raw Teff as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.