Comparing Nutrients in 7 ounces Teff VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Teff	Cooked Teff	Recommended Dietary Allowance
Energy	25% 728kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	4.87% 4.72g	1.33% 1.3g	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	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	30.3% 39.4g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	47% 26.4g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Teff	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	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.2% 0.54mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	15% 0.19mg	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	8.93% 35.7μg	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	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	Cooked Teff	Recommended Dietary Allowance
Calcium	35.7% 357mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	50% 0.45mg	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	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	797% 18.3mg	247% 5.68mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4% 149g	3700g per day for Men 19-50 years

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

• Raw Teff has 2.1 times more Vitamin B1, 8.2 times more Vitamin B2, 3.7 times more Vitamin B3 and 5 times more Vitamin B6 than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Vitamin A in 7 oz.

Comparing minerals per 7 ounces for Teff vs Cooked Teff:

• Raw Teff has 3.7 times more Calcium, 3.6 times more Copper, 3.7 times more Iron, 3.7 times more Magnesium, 3.2 times more Manganese, 3.6 times more Phosphorus, 4 times more Potassium and 3.3 times more Zinc than Cooked Teff.
• While Cooked Teff contains 8.5 times more Water than Raw Teff.

Comparison of macro-nutrients per 7 ounces:

• Raw Teff has 3.6 times more Energy, 3.7 times more Fat, 3.7 times more Carbohydrate, 2.9 times more Fiber and 3.4 times more Protein than Cooked Teff.
• Both Raw Teff as well as Cooked Teff have insufficient amounts of Glucose and Sucrose in 7 oz.