Comparing Nutrients in 1 pound Teff VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Teff	Roasted Almonds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	73.3% 95g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 21.5g	g per day for Men 19-50 years
Fiber	95% 36.3g	130% 49.4g	38g per day for Men 19-50 years
Protein	108% 60.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Teff	Roasted Almonds	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	47.5% 0.62mg	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	62.4% 249μg	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	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Roasted Almonds	Recommended Dietary Allowance
Calcium	81.6% 816mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	554% 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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	440% 10mg	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Teff vs Roasted Almonds:

• Raw Teff has 5.1 times more Vitamin B1, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 298.8 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Teff as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Teff vs Roasted Almonds:

• Raw Teff has 2 times more Iron, 4.1 times more Manganese and 2.2 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Raw Teff.
• Both Raw Teff and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Teff has 13.5 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 22.1 times more Fat, 9.1 times more Saturated Fat, 13.8 times more Omega 6, 2.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw Teff.
• Both Raw Teff as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.