Comparing Nutrients in 100 grams Cooked Spelt VS Teff

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Teff	14%	6%	80%

Macro Nutrients

	Cooked Spelt	Teff	Recommended Dietary Allowance
Energy	4.38% 127kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	NA	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	56.3% 73g	130g per day for Men 19-50 years
Sugars	NA	2.54% 1.84g	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	0.65% 0.47g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.62g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	21% 8g	38g per day for Men 19-50 years
Protein	9.82% 5.5g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Teff	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.6% 0.1mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	37% 0.48mg	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	3.25% 13μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.73% 0.26mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Teff	Recommended Dietary Allowance
Calcium	1% 10mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	90% 0.81mg	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% 1.67mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	402% 9.24mg	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	21.4% 150mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	1.8% 66.6g	0.24% 8.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Spelt vs Teff:

• Cooked Spelt has 3.3 times more Vitamin E than Raw Teff.
• While Raw Teff contains 3.8 times more Vitamin B1, 9 times more Vitamin B2, 1.3 times more Vitamin B3 and 6 times more Vitamin B6 than Cooked Spelt.
• Both Cooked Spelt as well as Raw Teff have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Cooked Spelt vs Teff:

• Cooked Spelt has 7.5 times more Water than Raw Teff.
• While Raw Teff contains 18 times more Calcium, 3.8 times more Copper, 4.6 times more Iron, 3.8 times more Magnesium, 8.5 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.9 times more Zinc than Cooked Spelt.
• Both Cooked Spelt and Raw Teff have similar amounts of Selenium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Teff contains 2.9 times more Energy, 2.8 times more Fat, 2.8 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Cooked Spelt.
• Both Cooked Spelt as well as Raw Teff have insufficient amounts of Glucose and Sucrose in 100 g.