Comparing Nutrients in 1 pound Teff VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Teff	Sunflower Seeds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	91% 2649kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	241% 233g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	63% 20.2g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	615% 105g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	69.8% 91g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	16.4% 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	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	% 11.3g	g per day for Men 19-50 years
Fiber	95% 36.3g	103% 39g	38g per day for Men 19-50 years
Protein	108% 60.3g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Teff	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	559% 6.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	236% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	103% 5.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	469% 6.1mg	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	257% 1030μg	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	7.06% 6.35mg	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	1064% 160mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	81.6% 816mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	907% 8.16mg	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	298% 24mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	351% 1474mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	385% 8.85mg	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	428% 2994mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	86% 2926mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	437% 240μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	206% 22.7mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.58% 21.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Teff vs Sunflower Seeds:

• Raw Teff has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 439.6 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 1 lb.
• Both Raw Teff as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Teff vs Sunflower Seeds:

• Raw Teff has 2.3 times more Calcium, 1.5 times more Iron and 4.7 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 12 times more Selenium and 1.4 times more Zinc than Raw Teff.

Comparison of macro-nutrients per 1 pound:

• Raw Teff has 2.3 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 21.6 times more Fat, 9.9 times more Saturated Fat, 24.6 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Raw Teff.
• Both Raw Teff and Dried Sunflower Seed Kernels have similar amounts of Fiber per 1 lb.
• Both Raw Teff as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 1 lb.