Comparing Nutrients in 5 ounces Teff VS Cooked Enriched Pasta with Salt

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Enriched Pasta with Salt	15%	5%	80%

Macro Nutrients

	Teff	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Energy	18% 520kcal	7.67% 223kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	2.46% 0.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	1.1% 0.79g	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	0.059% 0.043g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.13g	g per day for Men 19-50 years
Fiber	30% 11.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	33.7% 19g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Enriched Pasta with Salt	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	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	3.18% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	5.34% 0.069mg	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	26% 103μg	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	0.57% 0.085mg	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	Cooked Enriched Pasta with Salt	Recommended Dietary Allowance
Calcium	25.5% 255mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	15.7% 0.14mg	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	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	20% 0.46mg	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	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	68% 37.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	2.4% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Cooked Enriched Pasta with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Teff versus 5 oz of Cooked Enriched Pasta with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Teff vs Cooked Enriched Pasta with Salt:

• 5 ounces of Teff have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2 times more Vitamin B3, 8.4 times more Vitamin B5 and 9.8 times more Vitamin B6 than Cooked Enriched Pasta with Salt.
• Both Raw Teff as well as Cooked Enriched Pasta with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Teff vs Cooked Enriched Pasta with Salt:

• 5 ounces of Teff have 25.7 times more Calcium, 8.1 times more Copper, 6 times more Iron, 10.2 times more Magnesium, 28.7 times more Manganese, 7.4 times more Phosphorus, 9.7 times more Potassium and 7.1 times more Zinc than Cooked Enriched Pasta with Salt.
• While 5 oz of Cooked Enriched Pasta with Salt contain 6 times more Selenium and 10.9 times more Sodium than Raw Teff.
• 5 ounces of Cooked Enriched Pasta with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Teff have 2.3 times more Energy, 2.6 times more Fat, 5.6 times more Omega 3, 3.2 times more Omega 6, 2.4 times more Carbohydrate, 3.3 times more Sugars, 4.4 times more Fiber and 2.3 times more Protein than Cooked Enriched Pasta with Salt.
• 5 ounces of Cooked Enriched Pasta with Salt provide inadequate amounts of Omega 3 and Omega 6