Comparing Nutrients in 7 ounces Cooked Teff VS Enriched yellow Corn flour masa

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	6.9% 200kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	NA	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	NA	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.3% 39.4g	117% 152g	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	14.6% 5.56g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	72.5% 0.94mg	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	8.93% 35.7μg	80.4% 321μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	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

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	9.72% 97mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	46% 0.41mg	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	51% 4.07mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	32.4% 0.75mg	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	34% 238mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	NA	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	4% 149g	0.53% 19.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS Enriched yellow Corn flour masa per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Teff vs Enriched yellow Corn flour masa:

• 7 oz of Enriched yellow Corn flour masa contain 8.1 times more Vitamin B1, 24.4 times more Vitamin B2, 10.9 times more Vitamin B3, 4.9 times more Vitamin B6 and 9 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Teff vs Enriched yellow Corn flour masa:

• 7 ounces of Cooked Teff have 7.6 times more Manganese and 7.7 times more Water than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 2.8 times more Calcium, 4.1 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Cooked Teff.
• Both Cooked Teff and Enriched yellow Corn flour masa contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched yellow Corn flour masa contain 3.6 times more Energy, 5.7 times more Fat, 3.9 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Cooked Teff.