Comparing Nutrients in 5 ounces Teff VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Teff	Roasted Almonds	Recommended Dietary Allowance
Energy	18% 520kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	23% 29.8g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 6.73g	g per day for Men 19-50 years
Fiber	30% 11.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	33.7% 19g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Teff	Roasted Almonds	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Roasted Almonds	Recommended Dietary Allowance
Calcium	25.5% 255mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Teff vs Roasted Almonds:

• Raw Teff has 5.1 times more Vitamin B1, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 298.8 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dry Roasted Almonds have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Teff as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Teff vs Roasted Almonds:

• Raw Teff has 2 times more Iron, 4.1 times more Manganese and 2.2 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Raw Teff.
• Both Raw Teff and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Teff has 13.5 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 22.1 times more Fat, 9.1 times more Saturated Fat, 13.8 times more Omega 6, 2.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw Teff.
• Both Raw Teff as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.