Comparing Nutrients in 500 calories Cooked Teff VS Valencia Oranges

Weight per 500 calories

• Cooked Teff: 495g
• Valencia Oranges: 1020g

Cooked Teff has 2.1 times more energy per 100g than Valencia Oranges. It has average energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	3.16% 3.06g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.64% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	93% 121g	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	67% 25.5g	38g per day for Men 19-50 years
Protein	34.2% 19g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	49.5% 0.64mg	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	99% 398μg	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	NA	550% 495mg	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	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	24.3% 243mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	42% 0.38mg	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	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	10.2% 0.23mg	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	24.8% 173mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	53.7% 1827mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.64% 39.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	5.57% 0.61mg	11mg per day for Men 19-50 years
Water	10% 371g	24% 881g	3700g per day for Men 19-50 years

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

• Cooked Teff has 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Vitamin B1 per 500 kcal.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Teff vs Valencia Oranges:

• Cooked Teff has 3 times more Copper, 11.1 times more Iron, 2.4 times more Magnesium, 60.3 times more Manganese, 3.4 times more Phosphorus and 9 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Calcium, 3.4 times more Potassium and 2.4 times more Water than Cooked Teff.

Comparison of macro-nutrients per 500 calories:

• Cooked Teff has 1.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.8 times more Fiber than Cooked Teff.
• Both Cooked Teff and Raw Valencia Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Teff as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.