Comparing Nutrients in 5 ounces Raw Spelt VS Teff

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Teff	14%	6%	80%

Macro Nutrients

	Raw Spelt	Teff	Recommended Dietary Allowance
Energy	16.5% 479kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	79.7% 104g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	3.6% 2.6g	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	0.47% 0.34g	0.92% 0.67g	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	% 1.2g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 0.88g	g per day for Men 19-50 years
Fiber	40% 15g	30% 11.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	52.6% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.47% 1.1mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Teff	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	128% 1.15mg	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	78.7% 6.3mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	569% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	289% 130μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.2% 568mg	87% 608mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.34% 12.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Spelt vs Teff:

• Uncooked Spelt has 2 times more Vitamin B3, 9.9 times more Vitamin E and 1.9 times more Vitamin K than Raw Teff.
• While Raw Teff contains 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Uncooked Spelt as well as Raw Teff have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Raw Spelt vs Teff:

• Uncooked Spelt has 2.7 times more Selenium than Raw Teff.
• While Raw Teff contains 6.7 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 3.1 times more Manganese than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Spelt has 1.3 times more Omega 6, 3.7 times more Sugars and 1.3 times more Fiber than Raw Teff.
• While Raw Teff contains 2.1 times more Omega 3 than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Uncooked Spelt as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.