Comparing Nutrients in 5 ounces Teff VS Whole White Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Energy	18% 520kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	5.64% 5.47g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	14.2% 2.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	83.8% 109g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	1.25% 0.91g	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	27.2% 10.3g	38g per day for Men 19-50 years
Protein	33.7% 19g	17.5% 9.82g	56g per day for Men 19-50 years

Vitamins

	Teff	Whole White Corn Flour	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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	40.3% 0.52mg	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	8.86% 35.4μg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	36.2% 0.33mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	31.4% 132mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	28.3% 0.65mg	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	55% 386mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Whole White Corn Flour per 5 oz

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

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

• 5 ounces of Teff have 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Whole White Corn Flour.
• While 5 oz of Whole-grain White Corn Flour contain 5.3 times more Vitamin E than Raw Teff.
• 5 ounces of Teff have insufficient amounts of Vitamin E
• Both Raw Teff as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Teff vs Whole White Corn Flour:

• 5 ounces of Teff have 25.7 times more Calcium, 3.5 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 20.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Whole White Corn Flour.
• While 5 oz of Whole-grain White Corn Flour contain 3.5 times more Selenium than Raw Teff.
• 5 ounces of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Teff have 2.5 times more Omega 3, 2.9 times more Sugars and 1.9 times more Protein than Whole White Corn Flour.
• While 5 oz of Whole-grain White Corn Flour contain 1.6 times more Fat and 1.8 times more Omega 6 than Raw Teff.
• Both Teff and Whole White Corn Flour offer comparable quantities of Energy, Carbohydrate and Fiber per five ounces.