Comparing Nutrients in 1 pound Cooked Teff VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Energy	15.8% 458kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	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	41.5% 54g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	31.3% 17.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	22.2% 222mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	18.6% 0.17mg	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	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	4.54% 0.1mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9.2% 340g	10.6% 392g	3700g per day for Men 19-50 years

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

• Cooked Teff has 2.1 times more Vitamin B1, 3.3 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 2.2 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Teff vs Valencia Oranges:

• Cooked Teff has 1.2 times more Calcium, 6.1 times more Copper, 22.8 times more Iron, 5 times more Magnesium, 124.3 times more Manganese, 7.1 times more Phosphorus and 18.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Potassium than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Teff has 2.1 times more Energy, 1.7 times more Carbohydrate and 3.7 times more Protein than Raw Valencia Oranges.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Fiber per 1 lb.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.