Comparing Nutrients in 7 ounces Teff VS Whole White Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Whole White Corn Flour	7%	9%	84%

Macro Nutrients

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Energy	25% 728kcal	24.7% 716kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	7.9% 7.66g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	20% 3.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	117% 153g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	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	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	38% 14.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	56.5% 0.73mg	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	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	1.06% 0.16mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Whole White Corn Flour	Recommended Dietary Allowance
Calcium	35.7% 357mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	50.7% 0.46mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	39.7% 0.91mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	18.4% 625mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	55.6% 30.6μg	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	31.2% 3.43mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Whole White Corn Flour per 7 oz

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

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

• 7 ounces of Teff have 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 5.3 times more Vitamin E than Raw Teff.
• 7 ounces of Teff have insufficient amounts of Vitamin E
• Both Raw Teff as well as Whole-grain White Corn Flour have insufficient amounts of Vitamin A and Vitamin K in seven ounces.

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

• 7 ounces of Teff have 25.7 times more Calcium, 3.5 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 20.1 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 3.5 times more Selenium than Raw Teff.
• 7 ounces of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Teff have 2.5 times more Omega 3, 2.9 times more Sugars and 1.9 times more Protein than Whole White Corn Flour.
• While 7 oz of Whole-grain White Corn Flour contain 1.6 times more Fat and 1.8 times more Omega 6 than Raw Teff.
• Both Teff and Whole White Corn Flour offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.