Comparing Nutrients in 5 ounces Whole Blue Corn Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	17.8% 516kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	7.44% 7.2g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	21.7% 28g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	22% 12.4g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.2% 0.67mg	10.6% 0.14mg	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	6.38% 25.5μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	35.6% 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	31% 2.47mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	176% 4.05mg	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	53.3% 373mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	16% 540mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.41% 15.4g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cooked Teff per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Blue Corn Flour versus 5 oz of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Blue Corn Flour vs Cooked Teff:

• 5 ounces of Whole Blue Corn Flour have 7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.8 times more Vitamin B6 than Cooked Teff.
• Both Whole Blue Corn Flour and Cooked Teff provide similar amounts of Vitamin B1 per five ounces.

Comparing minerals per 5 ounces for Whole Blue Corn Flour vs Cooked Teff:

• 5 ounces of Whole Blue Corn Flour have 2.2 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cooked Teff.
• While 5 oz of Cooked Teff contain 9.8 times more Calcium, 1.5 times more Copper, 5.3 times more Manganese and 6.9 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cooked Teff contain similar levels of Iron per five ounces.
• 5 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Blue Corn Flour have 3.6 times more Energy, 7.8 times more Fat, 3.7 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Cooked Teff.