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

Macros Ratio

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

Macro Nutrients

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Energy	3.5% 101kcal	12.5% 363kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	NA	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	3.25% 0.052g	1.6g per day for Men 19-50 years
Omega 6	NA	9.84% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	59% 76.6g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	15% 8.46g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.84% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	36.5% 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	4.5% 18μg	40.5% 162μg	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	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	Enriched yellow Corn flour masa	Recommended Dietary Allowance
Calcium	4.9% 49mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	23.2% 0.21mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	16.3% 0.38mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	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	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.26% 9.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Cooked Teff versus 100 g of Enriched yellow Corn flour masa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Teff vs Enriched yellow Corn flour masa:

• 100 g of Enriched yellow Corn flour masa contain 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 Cooked Teff as well as Enriched yellow Corn flour masa have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

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

• 100 grams of Cooked Teff have 7.6 times more Manganese and 7.7 times more Water than Enriched yellow Corn flour masa.
• While 100 g of Enriched yellow Corn flour masa contain 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.
• Both Cooked Teff and Enriched yellow Corn flour masa contain similar levels of Copper per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Enriched yellow Corn flour masa contain 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.