Comparing Nutrients in 300 calories Cooked Kamut VS Teff

Weight per 300 calories

• Cooked Kamut: 227g
• Teff: 81.7g

Raw Teff has 2.8 times more energy per unit of mass than Cooked Khorasan Wheat, which is high in comparison to other foods. Cooked Kamut having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Kamut	16%	5%	79%
Teff	14%	6%	80%

Macro Nutrients

	Cooked Kamut	Teff	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	NA	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.7g	46% 59.8g	130g per day for Men 19-50 years
Sugars	9.62% 6.98g	2.07% 1.5g	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	0.53% 0.38g	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	% 0.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.51g	g per day for Men 19-50 years
Fiber	25.7% 9.77g	17.2% 6.54g	38g per day for Men 19-50 years
Protein	23% 13g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Kamut	Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.24% 0.068mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.24mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	30.3% 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	6.25% 25μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	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	3.64% 0.55mg	0.44% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.3% 1.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Kamut	Teff	Recommended Dietary Allowance
Calcium	2.05% 20.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	73.6% 0.66mg	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	50% 4mg	78% 6.24mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	36% 150mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	328% 7.55mg	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	47.7% 334mg	50% 351mg	700mg per day for Men 19-50 years
Potassium	11% 373mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	132% 72.5μg	6.54% 3.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.65% 9.8mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	4% 148g	0.19% 7.2g	3700g per day for Men 19-50 years

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

• Cooked Khorasan Wheat has 1.9 times more Vitamin B3 and 8.3 times more Vitamin E than Raw Teff.
• While Raw Teff contains 1.5 times more Vitamin B1, 3.2 times more Vitamin B2 and 2.5 times more Vitamin B6 than Cooked Khorasan Wheat.

Comparing minerals per 300 calories for Cooked Kamut vs Teff:

• Cooked Khorasan Wheat has 20.2 times more Selenium, 1.4 times more Zinc and 20.5 times more Water than Raw Teff.
• While Raw Teff contains 7.2 times more Calcium, 1.4 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium and 3.2 times more Manganese than Cooked Khorasan Wheat.
• Both Cooked Khorasan Wheat and Raw Teff have similar amounts of Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Khorasan Wheat has 4.6 times more Sugars and 1.5 times more Fiber than Raw Teff.
• Both Cooked Khorasan Wheat and Raw Teff have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Khorasan Wheat as well as Raw Teff have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.