Comparing Nutrients in 1 pound Almonds VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Almonds	Cooked Teff	Recommended Dietary Allowance
Energy	91% 2626kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	3.04% 2.95g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	329% 56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	69.3% 90g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	171% 96g	31.3% 17.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	77.5% 0.93mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	25.8% 4.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	20.4% 81.6μg	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Teff	Recommended Dietary Allowance
Calcium	122% 1220mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	114% 1.03mg	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	210% 17mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	564% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	77.8% 544mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	0.54% 20g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Cooked Teff:

• Almonds have 34.5 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Cooked Teff.
• Both Almonds and Cooked Teff have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Almonds vs Cooked Teff:

• Almonds have 5.5 times more Calcium, 4.6 times more Copper, 1.8 times more Iron, 5.4 times more Magnesium, 4 times more Phosphorus, 6.9 times more Potassium and 2.8 times more Zinc than Cooked Teff.
• While Cooked Teff contains 1.3 times more Manganese and 17 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 5.7 times more Energy, 76.8 times more Fat, 4.5 times more Fiber and 5.5 times more Protein than Cooked Teff.
• Both Almonds and Cooked Teff have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Cooked Teff have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.