Comparing Nutrients in 500 calories Teff VS White Corn

Weight per 500 calories

• Teff: 136g
• White Corn: 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 White Corn?

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
White Corn	10%	11%	79%

Macro Nutrients

	Teff	White Corn	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.86% 0.91g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	5.57% 0.089g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	78.3% 102g	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	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Teff	White Corn	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	21% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	31% 4.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	65.5% 0.85mg	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	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	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	White Corn	Recommended Dietary Allowance
Calcium	24.5% 245mg	0.96% 9.6mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	47.8% 0.43mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	41.4% 174mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	29% 0.66mg	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	41% 288mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	38.6% 21.2μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	27.5% 3.03mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.38% 14.2g	3700g per day for Men 19-50 years

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

• Raw Teff has 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than White Corn Grain.
• While White Corn Grain contains 1.3 times more Vitamin B6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Teff vs White Corn:

• Raw Teff has 25.6 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 18.9 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than White Corn Grain.
• While White Corn Grain contains 3.5 times more Selenium than Raw Teff.

Comparison of macro-nutrients per 500 calories:

• Raw Teff has 2.1 times more Omega 3 and 1.4 times more Protein than White Corn Grain.
• While White Corn Grain contains 2 times more Fat and 2.3 times more Omega 6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Glucose and Sucrose in 500 kcal.