Comparing Nutrients in 5 ounces Enriched yellow Corn flour masa VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Enriched yellow Corn flour masa	Cooked Teff	Recommended Dietary Allowance
Energy	17.7% 515kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.23g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	NA	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	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	24% 9.07g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	21.4% 12g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Cooked Teff	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	174% 2.1mg	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.8% 1.14mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	88% 14mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.44% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.8% 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	57.4% 230μg	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	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

	Enriched yellow Corn flour masa	Cooked Teff	Recommended Dietary Allowance
Calcium	19.6% 196mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	151% 12mg	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	23% 0.53mg	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	46.8% 327mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	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	23% 2.55mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.87% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Cooked Teff per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched yellow Corn flour masa 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 Enriched yellow Corn flour masa vs Cooked Teff:

• 5 ounces of Enriched yellow Corn flour masa have 8.1 times more Vitamin B1, 24.4 times more Vitamin B2, 10.9 times more Vitamin B3, 4.9 times more Vitamin B6 and 9 times more Vitamin B9 than Cooked Teff.
• Both Enriched yellow Corn flour masa as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Enriched yellow Corn flour masa vs Cooked Teff:

• 5 ounces of Enriched yellow Corn flour masa have 2.8 times more Calcium, 4.1 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Cooked Teff.
• While 5 oz of Cooked Teff contain 7.6 times more Manganese and 7.7 times more Water than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Cooked Teff contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched yellow Corn flour masa have 3.6 times more Energy, 5.7 times more Fat, 3.9 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Cooked Teff.