Comparing Nutrients in 100 grams Teff VS Bulgur

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Bulgur	13%	3%	84%

Macro Nutrients

	Teff	Bulgur	Recommended Dietary Allowance
Energy	12.7% 367kcal	11.8% 342kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	58.4% 76g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	0.57% 0.41g	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	0.65% 0.47g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 0.62g	NA	g per day for Men 19-50 years
Fiber	21% 8g	33% 12.5g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Teff	Bulgur	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	19.3% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	26.3% 0.34mg	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	NA	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	0.53% 0.08mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Bulgur	Recommended Dietary Allowance
Calcium	18% 180mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	37.2% 0.34mg	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	95% 7.63mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	133% 3.05mg	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	61.3% 429mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	12% 410mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	17.5% 1.93mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.24% 9g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Bulgur per 100 g

Compare the macro and micronutrient content in 100 g of Teff versus 100 g of Bulgur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Teff vs Bulgur:

• 100 grams of Teff have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 1.4 times more Vitamin B6 than Bulgur.
• While 100 g of Dry Bulgur contain 1.5 times more Vitamin B3 than Raw Teff.
• Both Teff and Bulgur provide similar amounts of Vitamin B5 per 100 grams.
• Both Raw Teff as well as Dry Bulgur have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Teff vs Bulgur:

• 100 grams of Teff have 5.1 times more Calcium, 2.4 times more Copper, 3.1 times more Iron, 3 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Selenium and 1.9 times more Zinc than Bulgur.
• Both Teff and Bulgur contain similar levels of Magnesium and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Teff have 1.8 times more Fat, 5.9 times more Omega 3, 1.8 times more Omega 6 and 4.5 times more Sugars than Bulgur.
• While 100 g of Dry Bulgur contain 1.6 times more Fiber than Raw Teff.
• Both Teff and Bulgur offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Bulgur provide inadequate amounts of Omega 3