Comparing Nutrients in 1 kilogram Teff VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Teff	Cooked Teff	Recommended Dietary Allowance
Energy	127% 3670kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	NA	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	NA	1.6g per day for Men 19-50 years
Omega 6	55% 9.36g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 731g	153% 199g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	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	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	73.7% 28g	38g per day for Men 19-50 years
Protein	238% 133g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Teff	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	153% 1.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.82mg	74.6% 0.97mg	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	45% 180μg	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	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Cooked Teff	Recommended Dietary Allowance
Calcium	180% 1800mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	251% 2.26mg	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	256% 20.5mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	4017% 92mg	1243% 28.6mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	101% 11mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	20.3% 749g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.1 times more Vitamin B1, 8.2 times more Vitamin B2, 3.7 times more Vitamin B3 and 5 times more Vitamin B6 than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Teff vs Cooked Teff:

• Raw Teff has 3.7 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Cooked Teff.
• While Cooked Teff contains 8.5 times more Water than Raw Teff.

Comparison of macro-nutrients per 1 kilogram:

• Raw Teff has 3.6 times more Energy, 3.7 times more Fat, 3.7 times more Carbohydrate, 2.9 times more Fiber and 3.4 times more Protein than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Glucose and Sucrose in 1 kg.