Comparing Nutrients in 7 ounces Whole Blue Corn Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	25% 722kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	31% 17.4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.7% 0.93mg	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	8.93% 35.7μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	50% 0.45mg	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	43% 3.45mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	46.6% 1.07mg	247% 5.68mg	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	74.6% 522mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cooked Teff per 7 oz

Compare the macro and micronutrient content in 7 oz of Whole Blue Corn Flour versus 7 oz of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Whole Blue Corn Flour vs Cooked Teff:

• 7 ounces of Whole Blue Corn Flour have 7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.8 times more Vitamin B6 than Cooked Teff.
• Both Whole Blue Corn Flour and Cooked Teff provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Whole Blue Corn Flour vs Cooked Teff:

• 7 ounces of Whole Blue Corn Flour have 2.2 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cooked Teff.
• While 7 oz of Cooked Teff contain 9.8 times more Calcium, 1.5 times more Copper, 5.3 times more Manganese and 6.9 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cooked Teff contain similar levels of Iron per seven ounces.
• 7 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Blue Corn Flour have 3.6 times more Energy, 7.8 times more Fat, 3.7 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Cooked Teff.