Comparing Nutrients in 500 calories Teff VS Almonds

Weight per 500 calories

• Teff: 136g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Raw Teff, which is very high in comparison to other foods. Teff having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Almonds	14%	72%	14%

Macro Nutrients

	Teff	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	3.46% 2.5g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 3.4g	g per day for Men 19-50 years
Fiber	28.7% 11g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	32.4% 18g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Teff	Almonds	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	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.16% 2.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Almonds	Recommended Dietary Allowance
Calcium	24.5% 245mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Raw Teff has 3 times more Vitamin B1, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.6 times more Vitamin B6 than Almonds.
• While Almonds contain 2.7 times more Vitamin B2 and 203.1 times more Vitamin E than Raw Teff.
• Both Raw Teff as well as Almonds have insufficient amounts of Vitamin A and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Teff vs Almonds:

• Raw Teff has 1.2 times more Copper, 3.2 times more Iron, 6.7 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 1.8 times more Zinc than Almonds.
• Both Raw Teff and Almonds have similar amounts of Calcium, Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Teff has 71 times more Omega 3 and 5.4 times more Carbohydrate than Almonds.
• While Almonds contain 13.3 times more Fat, 5.4 times more Saturated Fat, 8.3 times more Omega 6 and 1.5 times more Sugars than Raw Teff.
• Both Raw Teff and Almonds have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Raw Teff as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.