Comparing Nutrients in 300 calories Teff VS Enriched yellow Corn flour masa

Weight per 300 calories

• Teff: 81.7g
• Enriched yellow Corn flour masa: 82.6g

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

Discover which food has more nutrients per 300 calories - Teff or Enriched yellow Corn flour masa?

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	1.37% 0.44g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.7% 0.043g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	8.13% 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	48.7% 63.3g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	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	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	14% 5.3g	38g per day for Men 19-50 years
Protein	19.4% 11g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	102% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	51.3% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	3.17% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	30% 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	NA	33.5% 134μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	14.7% 147mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	19% 0.17mg	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	88% 7.02mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	18.3% 77mg	420mg per day for Men 19-50 years
Manganese	328% 7.55mg	13.5% 0.31mg	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	27.3% 191mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	6.37% 217mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	15.8% 8.68μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.28% 4.13mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.22% 8.1g	3700g per day for Men 19-50 years

Teff VS Enriched Yellow Corn Flour Masa Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Teff or Enriched yellow Corn flour masa?

Lets compare vitamin content per 300 calories of Teff vs Enriched yellow Corn flour masa:

• 300 calories of Teff have 4.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 300 kcal of Enriched yellow Corn flour masa contain 3.8 times more Vitamin B1, 3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Enriched yellow Corn flour masa have insufficient amounts of Vitamin B5
• Both Raw Teff as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Teff vs Enriched yellow Corn flour masa:

• 300 calories of Teff have 1.3 times more Calcium, 3.8 times more Copper, 2 times more Magnesium, 24.3 times more Manganese, 1.8 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Enriched yellow Corn flour masa.
• While 300 kcal of Enriched yellow Corn flour masa contain 2.4 times more Selenium than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Teff have 2.6 times more Omega 3, 1.2 times more Fiber and 1.6 times more Protein than Enriched yellow Corn flour masa.
• While 300 kcal of Enriched yellow Corn flour masa contain 1.8 times more Omega 6 than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Teff provide inadequate amounts of Omega 6
• 300 calories of Enriched yellow Corn flour masa provide inadequate amounts of Omega 3