Comparing Nutrients in 500 calories Almonds VS Cooked Teff

Weight per 500 calories

• Almonds: 86.4g
• Cooked Teff: 495g

Almonds have 5.7 times more energy per 100g than Cooked Teff. It has very high energy density when compared to other foods. Cooked Teff having average energy density.

Which food has more nutrients per 500 calories - Almonds or Cooked Teff?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Almonds	Cooked Teff	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	NA	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	75.6% 98g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	36.5% 14g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	14.8% 0.18mg	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	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	148% 22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Teff	Recommended Dietary Allowance
Calcium	23.2% 232mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	40% 3.2mg	127% 10mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	616% 14mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	85% 594mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	2.64% 39.6mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	10% 371g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cooked Teff:

• Almonds have 6 times more Vitamin B2 than Cooked Teff.
• While Cooked Teff contains 5.1 times more Vitamin B1, 1.4 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cooked Teff:

• Cooked Teff contains 1.3 times more Copper, 3.2 times more Iron, 7.5 times more Manganese, 1.4 times more Phosphorus, 2 times more Zinc and 97.4 times more Water than Almonds.
• Both Almonds and Cooked Teff have similar amounts of Calcium, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 13.4 times more Fat than Cooked Teff.
• While Cooked Teff contains 5.3 times more Carbohydrate and 1.3 times more Fiber than Almonds.
• Both Almonds and Cooked Teff have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Cooked Teff have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.