Comparing Nutrients in 7 ounces Teff VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Teff	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	25% 728kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	112% 145g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 1.23g	% 1.2g	g per day for Men 19-50 years
Fiber	41.8% 16g	52.7% 20g	38g per day for Men 19-50 years
Protein	47% 26.4g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Teff	51% whole wheat Pasta	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	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	35.7% 357mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	250% 138μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS 51% whole wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Teff versus 7 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Teff vs 51% whole wheat Pasta:

• 7 ounces of Teff have 1.4 times more Vitamin B2 and 1.7 times more Vitamin B6 than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.4 times more Vitamin B3 than Raw Teff.
• Both Teff and 51% whole wheat Pasta provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• Both Raw Teff as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Teff vs 51% whole wheat Pasta:

• 7 ounces of Teff have 6.7 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 15.8 times more Selenium than Raw Teff.
• Both Teff and 51% whole wheat Pasta contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Teff have 2.2 times more Omega 3 than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.4 times more Sugars and 1.3 times more Fiber than Raw Teff.
• Both Teff and 51% whole wheat Pasta offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per seven ounces.