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

Weight per 500 calories

• Cooked Teff: 495g
• Whole Blue Corn Flour: 137g

Whole-grain Blue Corn Flour has 3.6 times more energy per unit of mass than Cooked Teff, which is high in comparison to other foods. Cooked Teff having average energy density.

Which food has more nutrients per 500 calories - Cooked Teff or Whole Blue Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Cooked Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	78% 101g	130g per day for Men 19-50 years
Sugars	NA	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	36.5% 14g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	34.2% 19g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	49.7% 0.65mg	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	22.3% 89μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	24.3% 243mg	0.69% 6.87mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	23.5% 0.21mg	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	127% 10mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	32.3% 0.74mg	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	85% 594mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	NA	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	2.64% 39.6mg	0.46% 6.87mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	10% 371g	0.4% 15g	3700g per day for Men 19-50 years

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

• Cooked Teff has 4.1 times more Vitamin B1 and 1.3 times more Vitamin B3 than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 1.9 times more Vitamin B2 and 1.3 times more Vitamin B6 than Cooked Teff.

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

• Cooked Teff has 35.3 times more Calcium, 5.3 times more Copper, 4.2 times more Iron, 1.6 times more Magnesium, 19.1 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Zinc and 24.9 times more Water than Whole-grain Blue Corn Flour.
• Both Cooked Teff and Whole-grain Blue Corn Flour have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Teff has 1.2 times more Fiber and 1.6 times more Protein than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 2.2 times more Fat than Cooked Teff.
• Both Cooked Teff and Whole-grain Blue Corn Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Teff as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 500 kcal.