Comparing Nutrients in 500 calories Teff VS Whole Blue Corn Flour

Weight per 500 calories

• Teff: 136g
• Whole Blue Corn Flour: 137g

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

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

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	NA	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	NA	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	78% 101g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	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	0.88% 0.64g	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	% 0.99g	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	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	44.3% 0.53mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	24.3% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.16% 2.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	0.69% 6.87mg	1000mg per day for Men 19-50 years
Copper	123% 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	130% 10.4mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	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	83.5% 584mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.5% 3.02μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.46% 6.87mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	28% 3.08mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.4% 15g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Whole-grain Blue Corn Flour.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 and Vitamin B6 per 500 kcal.

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

• Raw Teff has 35.7 times more Calcium, 5.2 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 17 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium and 1.6 times more Zinc than Whole-grain Blue Corn Flour.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Teff has 1.5 times more Protein than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 2.2 times more Fat than Raw Teff.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Teff as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 500 kcal.