Comparing Nutrients in 1 pound Cooked Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
White Corn	10%	11%	79%

Macro Nutrients

	Cooked Teff	White Corn	Recommended Dietary Allowance
Energy	15.8% 458kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	22% 21.5g	97g per day for Men 19-50 years
Saturated Fat	NA	9.45% 3.03g	32g per day for Men 19-50 years
Omega 3	NA	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	56% 9.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	259% 337g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	31.3% 17.6g	76.3% 42.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.5% 1.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	217% 2.82mg	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	20.4% 81.6μg	NA	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	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	White Corn	Recommended Dietary Allowance
Calcium	22.2% 222mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	158% 1.42mg	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	116% 9.3mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	96% 2.2mg	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	77.8% 544mg	136% 953mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	NA	128% 70.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	91% 10mg	11mg per day for Men 19-50 years
Water	9.2% 340g	1.27% 47g	3700g per day for Men 19-50 years

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

• White Corn Grain contains 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3 and 6.4 times more Vitamin B6 than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Teff vs White Corn:

• Cooked Teff has 7 times more Calcium, 5.9 times more Manganese and 7.2 times more Water than White Corn Grain.
• While White Corn Grain contains 1.4 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 4.4 times more Sodium and 2 times more Zinc than Cooked Teff.

Comparison of macro-nutrients per 1 pound:

• White Corn Grain contains 3.6 times more Energy, 7.3 times more Fat, 3.7 times more Carbohydrate and 2.4 times more Protein than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.