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

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Enriched yellow Corn flour masa	9%	9%	82%

Macro Nutrients

	Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	25% 728kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	7.55% 7.32g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	19.5% 3.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	117% 152g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	47% 26.4g	30% 16.8g	56g per day for Men 19-50 years

Vitamins

	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	64.5% 0.77mg	244% 2.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	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	NA	80.4% 321μg	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	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	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	35.7% 357mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	189% 15mg	211% 17mg	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	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	122% 851mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	38% 21μg	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	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.53% 19.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of 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 Teff vs Enriched yellow Corn flour masa:

• 7 ounces of Teff have 4.9 times more Vitamin B5 than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 3.8 times more Vitamin B1, 3 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa provide similar amounts of Vitamin B6 per seven ounces.
• Both Raw Teff as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A in seven ounces.

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

• 7 ounces of Teff have 1.3 times more Calcium, 3.9 times more Copper, 2 times more Magnesium, 24.6 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium and 2 times more Zinc than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 2.4 times more Selenium than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa contain similar levels of Iron per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Teff have 2.6 times more Omega 3, 1.3 times more Fiber and 1.6 times more Protein than Enriched yellow Corn flour masa.
• While 7 oz of Enriched yellow Corn flour masa contain 1.6 times more Fat and 1.8 times more Omega 6 than Raw Teff.
• Both Teff and Enriched yellow Corn flour masa offer comparable quantities of Energy and Carbohydrate per seven ounces.