Comparing Nutrients in 100 grams Teff VS White Corn

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
White Corn	10%	11%	79%

Macro Nutrients

	Teff	White Corn	Recommended Dietary Allowance
Energy	12.7% 367kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	57% 74.3g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	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	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	NA	38g per day for Men 19-50 years
Protein	23.8% 13.3g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	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	32.5% 0.39mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	NA	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	White Corn	Recommended Dietary Allowance
Calcium	18% 180mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	95% 7.63mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	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	61.3% 429mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Raw Teff has 1.3 times more Vitamin B2 and 2.2 times more Vitamin B5 than White Corn Grain.
• While White Corn Grain contains 1.3 times more Vitamin B6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Teff vs White Corn:

• Raw Teff has 25.7 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 1.4 times more Magnesium, 19.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than White Corn Grain.
• While White Corn Grain contains 3.5 times more Selenium and 2.9 times more Sodium than Raw Teff.

Comparison of macro-nutrients per 100 grams:

• Raw Teff has 2.1 times more Omega 3 and 1.4 times more Protein than White Corn Grain.
• While White Corn Grain contains 2 times more Fat, 1.5 times more Saturated Fat and 2.2 times more Omega 6 than Raw Teff.
• Both Raw Teff and White Corn Grain have similar amounts of Energy and Carbohydrate per 100 g.
• Both Raw Teff as well as White Corn Grain have insufficient amounts of Glucose and Sucrose in 100 g.