Comparing Nutrients in 100 grams Cooked Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
White Corn	10%	11%	79%

Macro Nutrients

	Cooked Teff	White Corn	Recommended Dietary Allowance
Energy	3.5% 101kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	NA	12.3% 2.1g	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	57% 74.3g	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	NA	38g per day for Men 19-50 years
Protein	6.9% 3.87g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	White Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.3% 0.18mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	48% 0.62mg	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	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	White Corn	Recommended Dietary Allowance
Calcium	4.9% 49mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	35% 0.31mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	21% 0.49mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	NA	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• White Corn Grain contains 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 4 times more Vitamin B3 and 6.4 times more Vitamin B6 than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Teff vs White Corn:

• Cooked Teff has 7 times more Calcium, 5.9 times more Manganese and 7.2 times more Water than White Corn Grain.
• While White Corn Grain contains 1.4 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium, 4.4 times more Sodium and 2 times more Zinc than Cooked Teff.

Comparison of macro-nutrients per 100 grams:

• White Corn Grain contains 3.6 times more Energy, 7.3 times more Fat, 3.7 times more Carbohydrate and 2.4 times more Protein than Cooked Teff.
• Both Cooked Teff as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.