Comparing Nutrients in 7 ounces Cooked Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
White Corn	10%	11%	79%

Macro Nutrients

	Cooked Teff	White Corn	Recommended Dietary Allowance
Energy	6.9% 200kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	NA	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	24.5% 4.16g	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	113% 147g	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	NA	38g per day for Men 19-50 years
Protein	13.7% 7.68g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	95% 1.23mg	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	NA	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	White Corn	Recommended Dietary Allowance
Calcium	9.72% 97mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	69.2% 0.62mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	42% 0.96mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	NA	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	4% 149g	0.56% 20.6g	3700g per day for Men 19-50 years

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

• White Corn Grain contains 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3 and 6.4 times more Vitamin B6 than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Cooked Teff vs White Corn:

• Cooked Teff has 7 times more Calcium, 5.9 times more Manganese and 7.2 times more Water than White Corn Grain.
• While White Corn Grain contains 1.4 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 4.4 times more Sodium and 2 times more Zinc than Cooked Teff.

Comparison of macro-nutrients per 7 ounces:

• White Corn Grain contains 3.6 times more Energy, 7.3 times more Fat, 3.7 times more Carbohydrate and 2.4 times more Protein than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.