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

Macros Ratio

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

Macro Nutrients

	Cooked Teff	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	3.5% 101kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	5.25% 5.1g	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	57% 74g	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	7.37% 2.8g	22% 8.4g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

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

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

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

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

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

• Cooked Teff has 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.
• While Whole-grain Blue Corn Flour contains 2.2 times more Magnesium, 2.2 times more Phosphorus, 3.6 times more Potassium and 2 times more Zinc than Cooked Teff.
• Both Cooked Teff and Whole-grain Blue Corn Flour have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-grain Blue Corn Flour contains 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.
• Both Cooked Teff as well as Whole-grain Blue Corn Flour have insufficient amounts of Glucose and Sucrose in 100 g.