Comparing Nutrients in 1 kilogram Teff VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Teff	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	127% 3670kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	163% 52g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	55% 9.36g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 731g	185% 241g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	37.7% 27.3g	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	292% 111g	38g per day for Men 19-50 years
Protein	238% 133g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Teff	Roasted Sunflower Seeds	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.82mg	618% 8.04mg	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	NA	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	180% 1800mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	4017% 92mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	481% 53mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Teff vs Roasted Sunflower Seeds:

• Raw Teff has 3.7 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.1 times more Vitamin B3, 7.5 times more Vitamin B5, 1.7 times more Vitamin B6, 326.3 times more Vitamin E and 1.4 times more Vitamin K than Raw Teff.
• Both Raw Teff and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Teff as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Teff vs Roasted Sunflower Seeds:

• Raw Teff has 2.6 times more Calcium, 2 times more Iron, 1.4 times more Magnesium and 4.4 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 2.3 times more Copper, 2.7 times more Phosphorus, 2 times more Potassium, 18 times more Selenium and 1.5 times more Zinc than Raw Teff.

Comparison of macro-nutrients per 1 kilogram:

• Raw Teff has 2 times more Omega 3 and 3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 20.9 times more Fat, 11.6 times more Saturated Fat, 35 times more Omega 6, 1.5 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Raw Teff.
• Both Raw Teff as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 kg.