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

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	17.6% 512kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	5.64% 5.47g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	NA	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	14.2% 2.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	21.7% 28g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	27.2% 10.3g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17.5% 9.82g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	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	29% 0.35mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	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	8.86% 35.4μg	6.38% 25.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	36.2% 0.33mg	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	42% 3.37mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	28.3% 0.65mg	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	55% 386mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	39.7% 22μg	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	22.3% 2.45mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	2.87% 106g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Whole White 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 White Corn Flour vs Cooked Teff:

• 5 ounces of Whole White Corn Flour have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Teff.
• Both Whole-grain White Corn Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Whole White Corn Flour have 1.9 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.6 times more Zinc than Cooked Teff.
• While 5 oz of Cooked Teff contain 7 times more Calcium, 6.2 times more Manganese and 6.9 times more Water than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff contain similar levels of Copper and Iron per five ounces.
• 5 ounces of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole White Corn Flour have 3.6 times more Energy, 5.9 times more Fat, 3.9 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Cooked Teff.