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

Macros Ratio

	Protein	Fat	Carbs
Whole White Corn Flour	7%	9%	84%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Energy	12.4% 361kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	3.98% 3.86g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	NA	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 77g	15.3% 20g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	19.2% 7.3g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	12.4% 6.93g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Whole White Corn Flour	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	20.5% 0.25mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	6.25% 25μg	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole White Corn Flour	Cooked Teff	Recommended Dietary Allowance
Calcium	0.7% 7mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	25.6% 0.23mg	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	29.8% 2.38mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	39% 272mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	9.26% 315mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	28% 15.4μg	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	15.7% 1.73mg	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 White Corn Flour VS Cooked Teff per 100 g

Compare the macro and micronutrient content in 100 g of Whole White 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 White Corn Flour vs Cooked Teff:

• 100 grams of Whole White Corn Flour have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Teff.
• Both Whole-grain White Corn Flour as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Whole White Corn Flour have 1.9 times more Magnesium, 2.3 times more Phosphorus, 2.9 times more Potassium and 1.6 times more Zinc than Cooked Teff.
• While 100 g of Cooked Teff contain 7 times more Calcium, 6.2 times more Manganese and 6.9 times more Water than Whole-grain White Corn Flour.
• Both Whole White Corn Flour and Cooked Teff contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Whole White Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole White Corn Flour have 3.6 times more Energy, 5.9 times more Fat, 3.9 times more Carbohydrate, 2.6 times more Fiber and 1.8 times more Protein than Cooked Teff.