Comparing Nutrients in 5 ounces Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
White Corn	10%	11%	79%

Macro Nutrients

	Teff	White Corn	Recommended Dietary Allowance
Energy	18% 520kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	6.93% 6.7g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.95% 0.95g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	17.5% 2.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	81% 105g	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	NA	38g per day for Men 19-50 years
Protein	33.7% 19g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	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	46% 0.55mg	45.5% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	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	NA	NA	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	White Corn	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	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	135% 11mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	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	87% 608mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	12% 407mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.4% 14.7g	3700g per day for Men 19-50 years

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

• Raw Teff has 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than White Corn Grain.
• While White Corn Grain contains 1.3 times more Vitamin B6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Teff vs White Corn:

• Raw Teff has 25.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 19.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than White Corn Grain.
• While White Corn Grain contains 3.5 times more Selenium and 2.9 times more Sodium than Raw Teff.

Comparison of macro-nutrients per 5 ounces:

• Raw Teff has 2.1 times more Omega 3 and 1.4 times more Protein than White Corn Grain.
• While White Corn Grain contains 2 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Glucose and Sucrose in 5 oz.