Comparing Nutrients in 5 ounces Teff VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Teff	Bulgur	Recommended Dietary Allowance
Energy	18% 520kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	82.7% 108g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.8% 0.58g	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	46.6% 17.7g	38g per day for Men 19-50 years
Protein	33.7% 19g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Teff	Bulgur	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	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	29.5% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	37.3% 0.48mg	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	9.57% 38.3μg	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	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	0.76% 0.11mg	0.57% 0.085mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Bulgur	Recommended Dietary Allowance
Calcium	25.5% 255mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	52.8% 0.47mg	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	135% 11mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	188% 4.32mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.34% 12.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Bulgur per 5 oz

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

Lets compare vitamin content per 5 ounces of Teff vs Bulgur:

• 5 ounces of Teff have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Bulgur.
• While 5 oz of Dry Bulgur contain 1.5 times more Vitamin B3 than Raw Teff.
• Both Teff and Bulgur provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Teff as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Teff vs Bulgur:

• 5 ounces of Teff have 5.1 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Bulgur.
• Both Teff and Bulgur contain similar levels of Magnesium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Teff have 1.8 times more Fat, 5.9 times more Omega 3, 1.8 times more Omega 6 and 4.5 times more Sugars than Bulgur.
• While 5 oz of Dry Bulgur contain 1.6 times more Fiber than Raw Teff.
• Both Teff and Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Bulgur provide inadequate amounts of Omega 3