Comparing Nutrients in 7 ounces Cooked Teff VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Cooked Teff	White Cornmeal	Recommended Dietary Allowance
Energy	6.9% 200kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	7.34% 7.12g	97g per day for Men 19-50 years
Saturated Fat	NA	3.13% 1g	32g per day for Men 19-50 years
Omega 3	NA	6.08% 0.097g	1.6g per day for Men 19-50 years
Omega 6	NA	18.5% 3.15g	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% 153g	130g per day for Men 19-50 years
Sugars	NA	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	White Cornmeal	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	46.4% 0.6mg	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	12.4% 49.6μg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	White Cornmeal	Recommended Dietary Allowance
Calcium	9.72% 97mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	42.6% 0.38mg	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	85.6% 6.85mg	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	43% 0.99mg	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	68.3% 478mg	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	33% 3.6mg	11mg per day for Men 19-50 years
Water	4% 149g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS White Cornmeal per 7 oz

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

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

• 7 oz of Whole-grain White Cornmeal contain 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3, 3.1 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Cooked Teff have 8.2 times more Calcium, 5.7 times more Manganese and 7.3 times more Water than White Cornmeal.
• While 7 oz of Whole-grain White Cornmeal contain 1.7 times more Iron, 2.5 times more Magnesium, 2 times more Phosphorus, 2.7 times more Potassium, 4.4 times more Sodium and 1.6 times more Zinc than Cooked Teff.
• Both Cooked Teff and White Cornmeal contain similar levels of Copper per seven ounces.
• 7 ounces of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-grain White Cornmeal contain 3.6 times more Energy, 5.5 times more Fat, 3.9 times more Carbohydrate, 2.6 times more Fiber and 2.1 times more Protein than Cooked Teff.