Comparing Nutrients in 5 ounces Teff VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	18% 520kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	5.4% 5.23g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	83.5% 109g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	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	24% 9.07g	38g per day for Men 19-50 years
Protein	33.7% 19g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	174% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	87.8% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	5.44% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	51.8% 0.67mg	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	57.4% 230μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	25.5% 255mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	33% 0.3mg	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	151% 12mg	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	23% 0.53mg	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	46.8% 327mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	27% 15μg	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	23% 2.55mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Enriched yellow Corn flour masa per 5 oz

Compare the macro and micronutrient content in 5 oz of Teff versus 5 oz of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Teff vs Enriched yellow Corn flour masa:

• 5 ounces of Teff have 4.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 5 oz of Enriched yellow Corn flour masa contain 3.8 times more Vitamin B1, 3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per five ounces.
• Both Raw Teff as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A in five ounces.

Comparing minerals per 5 ounces for Teff vs Enriched yellow Corn flour masa:

• 5 ounces of Teff have 1.3 times more Calcium, 3.9 times more Copper, 2 times more Magnesium, 24.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Enriched yellow Corn flour masa.
• While 5 oz of Enriched yellow Corn flour masa contain 2.4 times more Selenium than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Teff have 2.6 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Enriched yellow Corn flour masa.
• While 5 oz of Enriched yellow Corn flour masa contain 1.6 times more Fat and 1.8 times more Omega 6 than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa offer comparable quantities of Energy and Carbohydrate per five ounces.