Comparing Nutrients in 7 ounces Corn VS Teff

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Teff	14%	6%	80%

Macro Nutrients

	Corn	Teff	Recommended Dietary Allowance
Energy	25% 724kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	4.87% 4.72g	97g per day for Men 19-50 years
Saturated Fat	4.14% 1.32g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	112% 145g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.23g	g per day for Men 19-50 years
Fiber	38% 14.5g	41.8% 16g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Corn	Teff	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.7% 0.76mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	41.7% 6.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	73.6% 0.96mg	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	9.43% 37.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.5% 0.97mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Teff	Recommended Dietary Allowance
Calcium	1.4% 14mg	35.7% 357mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	179% 1.6mg	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	67.2% 5.38mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	87% 365mg	420mg per day for Men 19-50 years
Manganese	42% 0.96mg	797% 18.3mg	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	59.5% 417mg	122% 851mg	700mg per day for Men 19-50 years
Potassium	16.8% 570mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	56% 30.8μg	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	0.56% 20.6g	0.47% 17.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Teff per 7 oz

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

Lets compare vitamin content per 7 ounces of Corn vs Teff:

• 7 ounces of Corn have 1.3 times more Vitamin B6 and 6.1 times more Vitamin E than Teff.
• While 7 oz of Raw Teff contain 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than Yellow Corn Grain .
• Both Corn and Teff provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Teff have insufficient amounts of Vitamin E
• Both Yellow Corn Grain as well as Raw Teff have insufficient amounts of Vitamin A and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Corn vs Teff:

• 7 ounces of Corn have 3.5 times more Selenium and 2.9 times more Sodium than Teff.
• While 7 oz of Raw Teff contain 25.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 19.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Yellow Corn Grain .
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Corn have 2 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Teff.
• While 7 oz of Raw Teff contain 2.1 times more Omega 3, 2.9 times more Sugars and 1.4 times more Protein than Yellow Corn Grain .
• Both Corn and Teff offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.