Comparing Nutrients in 1 pound Cooked Teff VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Teff	Dried Beechnuts	Recommended Dietary Allowance
Energy	15.8% 458kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	NA	81% 26g	32g per day for Men 19-50 years
Omega 3	NA	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	NA	491% 83.4g	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	117% 152g	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	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	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	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	22.2% 222mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.2% 340g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Teff versus 1 lb of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 lb of Dried Beechnuts contains 1.7 times more Vitamin B1, 11.2 times more Vitamin B2, 7.1 times more Vitamin B6 and 6.3 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Dried Beechnuts provide similar amounts of Vitamin B3 per one pound.
• Both Cooked Teff as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Teff vs Dried Beechnuts:

• 1 pound of Cooked Teff has 49 times more Calcium, more Magnesium, 2.1 times more Manganese, more Phosphorus, 3.1 times more Zinc and 11.4 times more Water than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 3 times more Copper, 9.5 times more Potassium and 4.8 times more Sodium than Cooked Teff.
• Both Cooked Teff and Dried Beechnuts contain similar levels of Iron per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 5.7 times more Energy, 76.9 times more Fat, 1.7 times more Carbohydrate and 1.6 times more Protein than Cooked Teff.