Comparing Nutrients in 5 ounces Teff VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Teff	Cooked Teff	Recommended Dietary Allowance
Energy	18% 520kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	21.7% 28g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33.7% 19g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Teff	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	21.6% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	10.6% 0.14mg	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	6.38% 25.5μg	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	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Cooked Teff	Recommended Dietary Allowance
Calcium	25.5% 255mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	35.6% 0.32mg	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	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	176% 4.05mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	4.46% 152mg	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	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	2.87% 106g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Teff vs Cooked Teff:

• Raw Teff has 2.1 times more Vitamin B1, 8.2 times more Vitamin B2, 3.7 times more Vitamin B3 and 5 times more Vitamin B6 than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Teff vs Cooked Teff:

• Raw Teff has 3.7 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Cooked Teff.
• While Cooked Teff contains 8.5 times more Water than Raw Teff.

Comparison of macro-nutrients per 5 ounces:

• Raw Teff has 3.6 times more Energy, 3.7 times more Fat, 3.7 times more Carbohydrate, 2.9 times more Fiber and 3.4 times more Protein than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Glucose and Sucrose in 5 oz.