Comparing Nutrients in 100 grams Whole Blue Corn Flour VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Whole Blue Corn Flour	9%	12%	79%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	12.6% 364kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	5.25% 5.1g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	NA	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	15.3% 20g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	7.46% 0.097mg	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	4.5% 18μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Blue Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.5% 5mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	25% 0.23mg	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	21.8% 1.74mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	124% 2.86mg	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	37.6% 263mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	4% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	20.4% 2.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.29% 11g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Blue Corn Flour VS Cooked Teff per 100 g

Compare the macro and micronutrient content in 100 g of Whole Blue Corn Flour versus 100 g of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Blue Corn Flour vs Cooked Teff:

• 100 grams of Whole Blue Corn Flour have 7 times more Vitamin B2, 2.9 times more Vitamin B3 and 4.8 times more Vitamin B6 than Cooked Teff.
• Both Whole Blue Corn Flour and Cooked Teff provide similar amounts of Vitamin B1 per 100 grams.

Comparing minerals per 100 grams for Whole Blue Corn Flour vs Cooked Teff:

• 100 grams of Whole Blue Corn Flour have 2.2 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cooked Teff.
• While 100 g of Cooked Teff contain 9.8 times more Calcium, 1.5 times more Copper, 5.3 times more Manganese and 6.9 times more Water than Whole-grain Blue Corn Flour.
• Both Whole Blue Corn Flour and Cooked Teff contain similar levels of Iron per 100 grams.
• 100 grams of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Blue Corn Flour have 3.6 times more Energy, 7.8 times more Fat, 3.7 times more Carbohydrate, 3 times more Fiber and 2.3 times more Protein than Cooked Teff.