Comparing Nutrients in 100 grams Cooked Teff VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Teff	Roasted Almonds	Recommended Dietary Allowance
Energy	3.5% 101kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	NA	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	28.7% 11g	38g per day for Men 19-50 years
Protein	6.9% 3.87g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Roasted Almonds	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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.9% 49mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	NA	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.03% 75g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Cooked Teff has 2.4 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 36.3 times more Vitamin B2, 4 times more Vitamin B3, 1.4 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Cooked Teff vs Roasted Almonds:

• Cooked Teff has 1.3 times more Manganese and 31.1 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.5 times more Calcium, 4.9 times more Copper, 1.8 times more Iron, 5.6 times more Magnesium, 3.9 times more Phosphorus, 6.7 times more Potassium and 3 times more Zinc than Cooked Teff.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds contain 5.9 times more Energy, 80.8 times more Fat, 3.9 times more Fiber and 5.4 times more Protein than Cooked Teff.
• Both Cooked Teff and Dry Roasted Almonds have similar amounts of Carbohydrate per 100 g.
• Both Cooked Teff as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.