Comparing Nutrients in 300 calories Teff VS Whole White Corn Flour

Weight per 300 calories

• Teff: 81.7g
• Whole White Corn Flour: 83g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Teff or Whole White Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	8.34% 1.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	49% 64g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	0.73% 0.53g	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	0.53% 0.38g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.51g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.54g	16% 6.07g	38g per day for Men 19-50 years
Protein	19.4% 11g	10.3% 5.76g	56g per day for Men 19-50 years

Vitamins

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	9.87% 1.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	23.7% 0.31mg	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	5.2% 20.8μg	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	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	0.44% 0.065mg	2.33% 0.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	14.7% 147mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	21.2% 0.19mg	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	78% 6.24mg	24.7% 1.98mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	18.4% 77.3mg	420mg per day for Men 19-50 years
Manganese	328% 7.55mg	16.6% 0.38mg	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	50% 351mg	32.3% 226mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	23.3% 12.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.28% 4.16mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	13% 1.44mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.25% 9.07g	3700g per day for Men 19-50 years

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

• Raw Teff has 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Whole-grain White Corn Flour.
• Both Raw Teff as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 300 kcal.

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

• Raw Teff has 25.3 times more Calcium, 3.5 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 19.8 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Whole-grain White Corn Flour.
• While Whole-grain White Corn Flour contains 3.6 times more Selenium than Raw Teff.

Comparison of macro-nutrients per 300 calories:

• Raw Teff has 2.5 times more Omega 3 and 1.9 times more Protein than Whole-grain White Corn Flour.
• While Whole-grain White Corn Flour contains 1.6 times more Fat and 1.9 times more Omega 6 than Raw Teff.
• Both Raw Teff and Whole-grain White Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Teff as well as Whole-grain White Corn Flour have insufficient amounts of Glucose and Sucrose in 300 kcal.