Comparing Nutrients in 7 ounces Teff VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	25% 728kcal	25% 722kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	NA	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	113% 147g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	1.3% 0.93g	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	% 1.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.23g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	44% 16.7g	38g per day for Men 19-50 years
Protein	47% 26.4g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	71.7% 0.93mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	35.7% 357mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	34% 0.31mg	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	189% 15mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	46.6% 1.07mg	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	122% 851mg	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.58% 21.5g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.4 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Whole-grain Blue Corn Flour.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.

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

• Raw Teff has 36 times more Calcium, 5.3 times more Copper, 4.4 times more Iron, 1.7 times more Magnesium, 17.1 times more Manganese, 1.6 times more Phosphorus, 2 times more Selenium and 1.6 times more Zinc than Whole-grain Blue Corn Flour.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Teff has 1.5 times more Protein than Whole-grain Blue Corn Flour.
• While Whole-grain Blue Corn Flour contains 2.1 times more Fat than Raw Teff.
• Both Raw Teff and Whole-grain Blue Corn Flour have similar amounts of Energy, Carbohydrate and Fiber per 7 oz.
• Both Raw Teff as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 7 oz.