Comparing Nutrients in 5 ounces Teff VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Teff	Valencia Oranges	Recommended Dietary Allowance
Energy	18% 520kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	13% 17g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	33.7% 19g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Teff	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	25.5% 255mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	5.83% 0.052mg	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	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	1.4% 0.033mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Teff vs Valencia Oranges:

• Raw Teff has 4.5 times more Vitamin B1, 6.8 times more Vitamin B2, 12.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 7.7 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A than Raw Teff.

Comparing minerals per 5 ounces for Teff vs Valencia Oranges:

• Raw Teff has 4.5 times more Calcium, 21.9 times more Copper, 84.8 times more Iron, 18.4 times more Magnesium, 401.7 times more Manganese, 25.2 times more Phosphorus, 2.4 times more Potassium and 60.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 9.8 times more Water than Raw Teff.

Comparison of macro-nutrients per 5 ounces:

• Raw Teff has 7.5 times more Energy, 7.9 times more Fat, 12.8 times more Saturated Fat, 8.4 times more Omega 3, 21.3 times more Omega 6, 6.2 times more Carbohydrate, 3.2 times more Fiber and 12.8 times more Protein than Raw Valencia Oranges.
• Both Raw Teff as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.