Comparing Nutrients in 500 calories Cooked Teff VS Baked White Potatoes

Weight per 500 calories

• Cooked Teff: 495g
• Baked White Potatoes: 544g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Cooked Teff or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Cooked Teff	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	NA	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	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	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	36.5% 14g	30% 11.4g	38g per day for Men 19-50 years
Protein	34.2% 19g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	88.2% 1.15mg	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	51.6% 207μg	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	76% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Baked White Potatoes	Recommended Dietary Allowance
Calcium	24.3% 243mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	2.64% 39.6mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 371g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Teff vs Baked White Potatoes:

• Cooked Teff has 3.5 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Teff vs Baked White Potatoes:

• Cooked Teff has 4.5 times more Calcium, 1.6 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 13.8 times more Manganese, 1.5 times more Phosphorus and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 5.6 times more Potassium than Cooked Teff.
• Both Cooked Teff and Baked Whole White Potatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Teff has 1.2 times more Fiber and 1.7 times more Protein than Baked Whole White Potatoes.
• Both Cooked Teff and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Teff as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.