Comparing Nutrients in 500 calories Teff VS Carrots

Weight per 500 calories

• Teff: 136g
• Carrots: 1220g

Teff has 9 times more energy per 100g than Carrots. It has high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Carrots	8%	5%	87%

Macro Nutrients

	Teff	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	90% 117g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	79.7% 58g	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	0.88% 0.64g	9.25% 6.7g	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	% 0.99g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 43.8g	g per day for Men 19-50 years
Fiber	28.7% 11g	90% 34g	38g per day for Men 19-50 years
Protein	32.4% 18g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Teff	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	80% 72mg	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	0.73% 0.11mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.16% 2.6μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Carrots	Recommended Dietary Allowance
Calcium	24.5% 245mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	130% 10.4mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	76% 1.74mg	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	83.5% 584mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.32% 12g	29% 1077g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Teff vs Carrots:

• Raw Carrots contain more Vitamin A, 1.5 times more Vitamin B1, 1.9 times more Vitamin B2, 2.6 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 73.8 times more Vitamin E and 62.2 times more Vitamin K than Raw Teff.

Comparing minerals per 500 calories for Teff vs Carrots:

• Raw Teff has 2 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 7.2 times more Manganese, 1.4 times more Phosphorus, 4.9 times more Selenium and 1.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 1.6 times more Calcium, 6.7 times more Potassium, 51.5 times more Sodium and 89.6 times more Water than Raw Teff.

Comparison of macro-nutrients per 500 calories:

• Raw Teff has 7.5 times more Omega 3 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 23.1 times more Sugars, 10.5 times more Fructose and 3.1 times more Fiber than Raw Teff.
• Both Raw Teff and Raw Carrots have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Teff as well as Raw Carrots have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.