Comparing Nutrients in 1 pound Teff VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Teff	Bulgur	Recommended Dietary Allowance
Energy	57.4% 1665kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	6.2% 6.03g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	265% 344g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	2.57% 1.86g	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	2.94% 2.13g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	108% 60.3g	100% 55.7g	56g per day for Men 19-50 years

Vitamins

	Teff	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	119% 1.55mg	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	NA	30.6% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	2.4% 0.36mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Bulgur	Recommended Dietary Allowance
Calcium	81.6% 816mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	169% 1.5mg	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	433% 34.6mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	601% 14mg	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	278% 1946mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	1.1% 40g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Bulgur per 1 lb

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

Lets compare vitamin content per 1 pound of Teff vs Bulgur:

• 1 pound of Teff has 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Bulgur.
• While 1 lb of Dry Bulgur contains 1.5 times more Vitamin B3 than Raw Teff.
• Both Teff and Bulgur provide similar amounts of Vitamin B5 per one pound.
• Both Raw Teff as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Teff vs Bulgur:

• 1 pound of Teff has 5.1 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Bulgur.
• Both Teff and Bulgur contain similar levels of Magnesium and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Teff has 1.8 times more Fat, 5.9 times more Omega 3, 1.8 times more Omega 6 and 4.5 times more Sugars than Bulgur.
• While 1 lb of Dry Bulgur contains 1.6 times more Fiber than Raw Teff.
• Both Teff and Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• 1 pound of Bulgur provide inadequate amounts of Omega 3