Comparing Nutrients in 300 calories Teff VS Roasted Sunflower Seeds

Weight per 300 calories

• Teff: 81.7g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt 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.

Which food has more nutrients per 300 calories - Teff or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Teff	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	99% 17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	1.94% 1.4g	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	15% 5.72g	38g per day for Men 19-50 years
Protein	19.4% 11g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Teff	Roasted Sunflower Seeds	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	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	32% 0.41mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	105% 0.94mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	328% 7.55mg	47.3% 1.1mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Teff vs Roasted Sunflower Seeds:

• Raw Teff has 5.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.3 times more Vitamin B3, 4.7 times more Vitamin B5 and 205.7 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 300 kcal.
• Both Raw Teff as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Teff vs Roasted Sunflower Seeds:

• Raw Teff has 4.1 times more Calcium, 3.2 times more Iron, 2.3 times more Magnesium and 6.9 times more Manganese than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.4 times more Copper, 1.7 times more Phosphorus, 1.3 times more Potassium and 11.4 times more Selenium than Raw Teff.
• Both Raw Teff and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Teff has 3.1 times more Omega 3 and 4.8 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.2 times more Fat, 7.3 times more Saturated Fat and 22.1 times more Omega 6 than Raw Teff.
• Both Raw Teff and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy, Fiber and Protein per 300 kcal.
• Both Raw Teff as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 300 kcal.