Comparing Nutrients in 500 calories Teff VS Whole White Corn Flour

Weight per 500 calories

• Teff: 136g
• Whole White Corn Flour: 139g

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

Discover which food has more nutrients per 500 calories - Teff or Whole White Corn Flour?

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Teff	Whole White 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	5.5% 5.35g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	14% 2.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	82% 106g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	1.22% 0.89g	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	26.6% 10g	38g per day for Men 19-50 years
Protein	32.4% 18g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	8.52% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	39.4% 0.51mg	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	8.66% 34.6μg	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	0% 0mg	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	3.88% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.16% 2.6μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	0.97% 9.7mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	35.4% 0.32mg	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	41.2% 3.3mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	27.7% 0.64mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	38.8% 21.3μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.46% 6.93mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	21.8% 2.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.41% 15g	3700g per day for Men 19-50 years

Teff VS Whole White Corn Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Teff or Whole White Corn Flour?

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

• 500 calories of Teff have 1.6 times more Vitamin B1, 3.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Whole White Corn Flour.
• 500 calories of Whole White Corn Flour have insufficient amounts of Vitamin B2
• Both Raw Teff as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Teff have 25.3 times more Calcium, 3.5 times more Copper, 3.2 times more Iron, 1.9 times more Magnesium, 19.8 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Whole White Corn Flour.
• While 500 kcal of Whole-grain White Corn Flour contain 3.6 times more Selenium than Raw Teff.
• 500 calories of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Teff have 2.5 times more Omega 3 and 1.9 times more Protein than Whole White Corn Flour.
• While 500 kcal of Whole-grain White Corn Flour contain 1.9 times more Omega 6 than Raw Teff.
• Both Teff and Whole White Corn Flour offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Teff provide inadequate amounts of Omega 6
• 500 calories of Whole White Corn Flour provide inadequate amounts of Omega 3