Comparing Nutrients in 300 calories Whole White Corn Flour VS Cooked Teff

Weight per 300 calories

• Whole White Corn Flour: 83g
• Cooked Teff: 297g

Whole White Corn Flour has 3.6 times more energy per 100g than Cooked Teff. It has high energy density when compared to other foods. Cooked Teff having average energy density.

Discover which food has more nutrients per 300 calories - Whole White Corn Flour or Cooked Teff?

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	2% 1.93g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	8.34% 1.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	45.4% 59g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.07g	22% 8.3g	38g per day for Men 19-50 years
Protein	10.3% 5.76g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	7.54% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.87% 1.58mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	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	5.2% 20.8μg	13.4% 53.5μg	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	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.33% 0.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	74.6% 0.67mg	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	24.7% 1.98mg	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.3mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	16.6% 0.38mg	369% 8.5mg	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	32.3% 226mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	9.35% 318mg	3400mg per day for Men 19-50 years
Selenium	23.3% 12.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.16mg	1.6% 23.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.25% 9.07g	6% 223g	3700g per day for Men 19-50 years

Whole White Corn Flour VS Cooked Teff Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Whole White Corn Flour or Cooked Teff?

Lets compare vitamin content per 300 calories of Whole White Corn Flour vs Cooked Teff:

• 300 kcal of Cooked Teff contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Whole White Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain White Corn Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Whole White Corn Flour vs Cooked Teff:

• 300 kcal of Cooked Teff contain 25 times more Calcium, 3.5 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 22.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Zinc and 24.5 times more Water than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff contain similar levels of Potassium per 300 calories.
• 300 calories of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Teff contain 1.4 times more Fiber and 2 times more Protein than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff offer comparable quantities of Energy and Carbohydrate per 300 calories.