Comparing Nutrients in 1 pound Cooked Teff VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Teff	Tomatoes	Recommended Dietary Allowance
Energy	15.8% 458kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	31.3% 17.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.4% 81.6μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Tomatoes	Recommended Dietary Allowance
Calcium	22.2% 222mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11.6% 429g	3700g per day for Men 19-50 years

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

• Cooked Teff has 4.9 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A than Cooked Teff.
• Both Cooked Teff and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Teff as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Teff vs Tomatoes:

• Cooked Teff has 4.9 times more Calcium, 3.8 times more Copper, 7.6 times more Iron, 4.5 times more Magnesium, 25.1 times more Manganese, 5 times more Phosphorus and 6.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Potassium and 1.3 times more Water than Cooked Teff.

Comparison of macro-nutrients per 1 pound:

• Cooked Teff has 5.6 times more Energy, 5.1 times more Carbohydrate, 2.3 times more Fiber and 4.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Cooked Teff as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.