Comparing Nutrients in 500 calories Teff VS Cooked Teff

Weight per 500 calories

• Teff: 136g
• Cooked Teff: 495g

Teff has 3.6 times more energy per 100g than Cooked Teff. It has high energy density when compared to other foods. Cooked Teff having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Teff	Cooked Teff	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.34% 3.24g	3.3% 3.2g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.6% 100g	75.6% 98g	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	36.5% 14g	38g per day for Men 19-50 years
Protein	32.4% 18g	34.2% 19g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Teff	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	75.5% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	37% 0.48mg	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	22.3% 89μg	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	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	Cooked Teff	Recommended Dietary Allowance
Calcium	24.5% 245mg	24.3% 243mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	124% 1.1mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	59% 248mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	616% 14mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	17% 582mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	2.64% 39.6mg	1500mg per day for Men 19-50 years
Zinc	45% 4.95mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Cooked Teff.
• While Cooked Teff contains 1.7 times more Vitamin B1 than Raw Teff.
• Both Raw Teff and Cooked Teff have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Vitamin A in 500 kcal.

Comparing minerals per 500 calories for Teff vs Cooked Teff:

• Cooked Teff contains 30.9 times more Water than Raw Teff.
• Both Raw Teff and Cooked Teff have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Teff contains 1.3 times more Fiber than Raw Teff.
• Both Raw Teff and Cooked Teff have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.