Comparing Nutrients in 100 grams Enriched yellow Corn flour masa VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Enriched yellow Corn flour masa	9%	9%	82%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Enriched yellow Corn flour masa	Cooked Teff	Recommended Dietary Allowance
Energy	12.5% 363kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	NA	32g per day for Men 19-50 years
Omega 3	3.25% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	9.84% 1.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	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	17% 6.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	15% 8.46g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Enriched yellow Corn flour masa	Cooked Teff	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	15.3% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62% 0.81mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.84% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.48mg	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	40.5% 162μg	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	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

	Enriched yellow Corn flour masa	Cooked Teff	Recommended Dietary Allowance
Calcium	14% 138mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	23.2% 0.21mg	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	106% 8.5mg	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	16.3% 0.38mg	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	33% 231mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	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	16.4% 1.8mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	2.03% 75g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched yellow Corn flour masa VS Cooked Teff per 100 g

Compare the macro and micronutrient content in 100 g of Enriched yellow Corn flour masa 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 Enriched yellow Corn flour masa vs Cooked Teff:

• 100 grams of Enriched yellow Corn flour masa have 8.1 times more Vitamin B1, 24.4 times more Vitamin B2, 10.9 times more Vitamin B3, 4.9 times more Vitamin B6 and 9 times more Vitamin B9 than Cooked Teff.
• Both Enriched yellow Corn flour masa as well as Cooked Teff have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Enriched yellow Corn flour masa vs Cooked Teff:

• 100 grams of Enriched yellow Corn flour masa have 2.8 times more Calcium, 4.1 times more Iron, 1.9 times more Magnesium, 1.9 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Cooked Teff.
• While 100 g of Cooked Teff contain 7.6 times more Manganese and 7.7 times more Water than Enriched yellow Corn flour masa.
• Both Enriched yellow Corn flour masa and Cooked Teff contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Enriched yellow Corn flour masa have 3.6 times more Energy, 5.7 times more Fat, 3.9 times more Carbohydrate, 2.3 times more Fiber and 2.2 times more Protein than Cooked Teff.