Comparing Nutrients in 300 calories Teff VS Dried Beechnuts

Weight per 300 calories

• Teff: 81.7g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.6 times more energy per unit of mass than Raw Teff, which is very high in comparison to other foods. Teff having high energy density.

Discover which food has more nutrients per 300 calories - Teff or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Teff	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	13.4% 17.4g	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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Teff	Dried Beechnuts	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	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	27.4% 0.36mg	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	14.7% 59μg	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	8.97% 8.07mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	14.7% 147mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	38.8% 0.35mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	328% 7.55mg	30.4% 0.7mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.093% 3.44g	3700g per day for Men 19-50 years

Teff VS Dried Beechnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Teff or Dried Beechnuts?

Lets compare vitamin content per 300 calories of Teff vs Dried Beechnuts:

• 300 calories of Teff have 2 times more Vitamin B1, 6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Beechnuts.
• Both Teff and Dried Beechnuts provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Raw Teff as well as Dried Beechnuts have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Teff vs Dried Beechnuts:

• 300 calories of Teff have 282.5 times more Calcium, 1.9 times more Copper, 4.9 times more Iron, more Magnesium, 10.8 times more Manganese, more Phosphorus and 15.8 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.5 times more Potassium than Raw Teff.
• 300 calories of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium, Phosphorus and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Teff have 3.4 times more Carbohydrate and 3.4 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 13.4 times more Fat, 8.1 times more Saturated Fat, 8 times more Omega 3 and 12.5 times more Omega 6 than Raw Teff.
• Both Teff and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Teff provide inadequate amounts of Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein