Comparing Nutrients in 5 ounces Cooked Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
White Corn	10%	11%	79%

Macro Nutrients

	Cooked Teff	White Corn	Recommended Dietary Allowance
Energy	4.94% 143kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	6.93% 6.7g	97g per day for Men 19-50 years
Saturated Fat	NA	2.95% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	NA	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	81% 105g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	9.8% 5.5g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	68% 0.88mg	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	6.38% 25.5μg	NA	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Cooked Teff	White Corn	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	49.5% 0.45mg	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	36.3% 2.9mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	30% 0.69mg	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	24.3% 170mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	NA	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.87% 106g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Teff vs White Corn:

• White Corn Grain contains 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3 and 6.4 times more Vitamin B6 than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Cooked Teff has 7 times more Calcium, 5.9 times more Manganese and 7.2 times more Water than White Corn Grain.
• While White Corn Grain contains 1.4 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 4.4 times more Sodium and 2 times more Zinc than Cooked Teff.

Comparison of macro-nutrients per 5 ounces:

• White Corn Grain contains 3.6 times more Energy, 7.3 times more Fat, 3.7 times more Carbohydrate and 2.4 times more Protein than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.