Comparing Nutrients in 100 grams Teff VS White Cornmeal

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
White Cornmeal	9%	9%	82%

Macro Nutrients

	Teff	White Cornmeal	Recommended Dietary Allowance
Energy	12.7% 367kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.58% 0.51g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	9.35% 1.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	59% 77g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	0.88% 0.64g	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	19.2% 7.3g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Teff	White Cornmeal	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% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	23.4% 0.3mg	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	6.25% 25μg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	White Cornmeal	Recommended Dietary Allowance
Calcium	18% 180mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	21.4% 0.19mg	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	43% 3.45mg	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	21.7% 0.5mg	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	34.4% 241mg	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	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS White Cornmeal per 100 g

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

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

• 100 grams of Teff have 1.3 times more Vitamin B2, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B6 than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 5.3 times more Vitamin E than Raw Teff.
• Both Teff and White Cornmeal provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Teff have insufficient amounts of Vitamin E
• Both Raw Teff as well as Whole-grain White Cornmeal have insufficient amounts of Vitamin A and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Teff vs White Cornmeal:

• 100 grams of Teff have 30 times more Calcium, 4.2 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 18.6 times more Manganese, 1.8 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 3.5 times more Selenium and 2.9 times more Sodium than Raw Teff.
• 100 grams of White Cornmeal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Teff have 2.8 times more Omega 3, 2.9 times more Sugars and 1.6 times more Protein than White Cornmeal.
• While 100 g of Whole-grain White Cornmeal contain 1.5 times more Fat and 1.7 times more Omega 6 than Raw Teff.
• Both Teff and White Cornmeal offer comparable quantities of Energy, Carbohydrate and Fiber per 100 grams.