Comparing Nutrients in 500 calories Whole White Corn Flour VS Cooked Teff

Weight per 500 calories

• Whole White Corn Flour: 139g
• Cooked Teff: 495g

Whole White Corn Flour has 3.6 times more energy per 100g than Cooked Teff. It has high energy density when compared to other foods. Cooked Teff having average energy density.

Discover which food has more nutrients per 500 calories - Whole White Corn Flour or Cooked Teff?

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	NA	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	75.6% 98g	130g per day for Men 19-50 years
Sugars	1.22% 0.89g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.6% 10g	36.5% 14g	38g per day for Men 19-50 years
Protein	17% 9.6g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.52% 0.11mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.63mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	37% 0.48mg	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	8.66% 34.6μg	22.3% 89μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.88% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.97% 9.7mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	35.4% 0.32mg	124% 1.1mg	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	41.2% 3.3mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	616% 14mg	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	54% 377mg	85% 594mg	700mg per day for Men 19-50 years
Potassium	13% 436mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	38.8% 21.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.46% 6.93mg	2.64% 39.6mg	1500mg per day for Men 19-50 years
Zinc	21.8% 2.4mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.41% 15g	10% 371g	3700g per day for Men 19-50 years

Whole White Corn Flour VS Cooked Teff Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole White Corn Flour or Cooked Teff?

Lets compare vitamin content per 500 calories of Whole White Corn Flour vs Cooked Teff:

• 500 kcal of Cooked Teff contain 2.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.7 times more Vitamin B3 and 2.6 times more Vitamin B9 than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Whole White Corn Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain White Corn Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Whole White Corn Flour vs Cooked Teff:

• 500 kcal of Cooked Teff contain 25 times more Calcium, 3.5 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 22.2 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Zinc and 24.5 times more Water than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff contain similar levels of Potassium per 500 calories.
• 500 calories of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Teff contain 1.4 times more Fiber and 2 times more Protein than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff offer comparable quantities of Energy and Carbohydrate per 500 calories.