Comparing Nutrients in 5 ounces Teff VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Teff	Sunflower Seeds	Recommended Dietary Allowance
Energy	18% 520kcal	28.5% 828kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	75% 73g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	192% 32.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	22% 28.3g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	5.12% 3.7g	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	% 3.54g	g per day for Men 19-50 years
Fiber	30% 11.3g	32% 12g	38g per day for Men 19-50 years
Protein	33.7% 19g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Teff	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	25.5% 255mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	283% 2.55mg	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	93% 7.44mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	110% 461mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	120% 2.76mg	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	134% 936mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	27% 914mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	137% 75μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	0.18% 6.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Teff vs Sunflower Seeds:

• Raw Teff has more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 439.6 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Teff as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Teff vs Sunflower Seeds:

• Raw Teff has 2.3 times more Calcium, 1.5 times more Iron and 4.7 times more Manganese than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 2.2 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium, 12 times more Selenium and 1.4 times more Zinc than Raw Teff.

Comparison of macro-nutrients per 5 ounces:

• Raw Teff has 2.3 times more Omega 3 and 3.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.6 times more Energy, 21.6 times more Fat, 9.9 times more Saturated Fat, 24.6 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Raw Teff.
• Both Raw Teff and Dried Sunflower Seed Kernels have similar amounts of Fiber per 5 oz.
• Both Raw Teff as well as Dried Sunflower Seed Kernels have insufficient amounts of Glucose and Sucrose in 5 oz.