Comparing Nutrients in 1 pound Teff VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Teff	Valencia Oranges	Recommended Dietary Allowance
Energy	57.4% 1665kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	41.5% 54g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	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	30% 11.3g	38g per day for Men 19-50 years
Protein	108% 60.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	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	147% 1.77mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	NA	44.2% 177μg	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	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Valencia Oranges	Recommended Dietary Allowance
Calcium	81.6% 816mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	433% 34.6mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	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	278% 1946mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	1.1% 40g	10.6% 392g	3700g per day for Men 19-50 years

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

• Raw Teff has 4.5 times more Vitamin B1, 6.8 times more Vitamin B2, 12.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 7.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A than Raw Teff.

Comparing minerals per 1 pound for Teff vs Valencia Oranges:

• Raw Teff has 4.5 times more Calcium, 21.9 times more Copper, 84.8 times more Iron, 18.4 times more Magnesium, 401.7 times more Manganese, 25.2 times more Phosphorus, 2.4 times more Potassium and 60.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.8 times more Water than Raw Teff.

Comparison of macro-nutrients per 1 pound:

• Raw Teff has 7.5 times more Energy, 7.9 times more Fat, 12.8 times more Saturated Fat, 8.4 times more Omega 3, 21.3 times more Omega 6, 6.2 times more Carbohydrate, 3.2 times more Fiber and 12.8 times more Protein than Raw Valencia Oranges.
• Both Raw Teff as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.