Comparing Nutrients in 300 calories Cooked Teff VS Almonds

Weight per 300 calories

• Cooked Teff: 297g
• Almonds: 51.8g

Almonds have 5.7 times more energy per unit of mass than Cooked Teff, which is very high in comparison to other foods. Cooked Teff having average energy density.

Which food has more nutrients per 300 calories - Cooked Teff or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Teff	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	22% 8.3g	17% 6.48g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.5μg	5.7% 22.8μg	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	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	NA	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Almonds	Recommended Dietary Allowance
Calcium	14.6% 146mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	59.4% 0.53mg	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	76% 6.1mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	1.6% 23.8mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	6% 223g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Teff vs Almonds:

• Cooked Teff has 5.1 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Almonds.
• While Almonds contain 6 times more Vitamin B2 than Cooked Teff.
• Both Cooked Teff as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Teff vs Almonds:

• Cooked Teff has 1.3 times more Copper, 3.2 times more Iron, 7.5 times more Manganese, 1.4 times more Phosphorus, 2 times more Zinc and 97.4 times more Water than Almonds.
• Both Cooked Teff and Almonds have similar amounts of Calcium, Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Teff has 5.3 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• While Almonds contain 13.4 times more Fat than Cooked Teff.
• Both Cooked Teff and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Teff as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.