Comparing Nutrients in 100 grams Raw Spelt VS Teff

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Teff	Recommended Dietary Allowance
Energy	11.7% 338kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	54% 70g	56.3% 73g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0.62g	g per day for Men 19-50 years
Fiber	28% 10.7g	21% 8g	38g per day for Men 19-50 years
Protein	26% 14.6g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Raw 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	30.3% 0.36mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	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	5.27% 0.79mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Teff	Recommended Dietary Allowance
Calcium	2.7% 27mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	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	55.5% 4.44mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	402% 9.24mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.24% 8.8g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 2 times more Vitamin B3, 9.9 times more Vitamin E and 1.9 times more Vitamin K than Raw Teff.
• While Raw Teff contains 2.4 times more Vitamin B2 and 2.1 times more Vitamin B6 than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Vitamin B1 and Vitamin B5 per 100 g.
• Both Uncooked Spelt as well as Raw Teff have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Raw Spelt vs Teff:

• Uncooked Spelt has 2.7 times more Selenium than Raw Teff.
• While Raw Teff contains 6.7 times more Calcium, 1.6 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 3.1 times more Manganese than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 1.3 times more Omega 6, 3.7 times more Sugars and 1.3 times more Fiber than Raw Teff.
• While Raw Teff contains 2.1 times more Omega 3 than Uncooked Spelt.
• Both Uncooked Spelt and Raw Teff have similar amounts of Energy, Fat, Saturated Fat, Carbohydrate and Protein per 100 g.
• Both Uncooked Spelt as well as Raw Teff have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.