Comparing Nutrients in 300 calories Cooked Teff VS Valencia Oranges

Weight per 300 calories

• Cooked Teff: 297g
• Valencia Oranges: 612g

Cooked Teff has 2.1 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	1.9% 1.84g	97g per day for Men 19-50 years
Saturated Fat	NA	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	NA	1.6% 0.27g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	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	22% 8.3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	29.7% 0.39mg	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	13.4% 53.5μg	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Calcium	14.6% 146mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	25% 0.23mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	6.12% 0.14mg	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	51% 356mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 23.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	6% 223g	14.3% 529g	3700g per day for Men 19-50 years

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

• Cooked Teff has 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Vitamin B1 per 300 kcal.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Teff vs Valencia Oranges:

• Cooked Teff has 3 times more Copper, 11.1 times more Iron, 2.4 times more Magnesium, 60.3 times more Manganese, 3.4 times more Phosphorus and 9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium, 3.4 times more Potassium and 2.4 times more Water than Cooked Teff.

Comparison of macro-nutrients per 300 calories:

• Cooked Teff has 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Fiber than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.