Comparing Nutrients in 5 ounces Teff VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Teff	Red Kidney Beans	Recommended Dietary Allowance
Energy	18% 520kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	4.1% 2.98g	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	0.92% 0.67g	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	30% 11.3g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	33.7% 19g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Teff	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	0.76% 0.11mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Red Kidney Beans	Recommended Dietary Allowance
Calcium	25.5% 255mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	135% 11mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	68.5% 1.57mg	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	87% 608mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Teff versus 5 oz of Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Teff vs Red Kidney Beans:

• 5 ounces of Teff have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.2 times more Vitamin B6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.6 times more Vitamin B1 and 2.9 times more Vitamin K than Raw Teff.
• 5 ounces of Teff have insufficient amounts of Vitamin K
• Both Raw Teff as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Teff vs Red Kidney Beans:

• 5 ounces of Teff have 2.2 times more Calcium, 1.3 times more Magnesium, 8.3 times more Manganese, 1.4 times more Selenium and 1.3 times more Zinc than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 3.2 times more Potassium than Raw Teff.
• Both Teff and Red Kidney Beans contain similar levels of Copper, Iron and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Teff have 2.2 times more Fat and 4.1 times more Omega 6 than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 2.7 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Raw Teff.
• Both Teff and Red Kidney Beans offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6