Comparing Nutrients in 100 grams Teff VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Teff	Roasted Almonds	Recommended Dietary Allowance
Energy	12.7% 367kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	76% 13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	16% 21g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	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	0.65% 0.47g	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	% 0.73g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 4.75g	g per day for Men 19-50 years
Fiber	21% 8g	28.7% 11g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	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	32.5% 0.39mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	NA	13.8% 55μg	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	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	95% 7.63mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	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	61.3% 429mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Raw Teff has 5.1 times more Vitamin B1, 2.9 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.4 times more Vitamin B2 and 298.8 times more Vitamin E than Raw Teff.
• Both Raw Teff and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Raw Teff as well as Dry Roasted Almonds have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Teff vs Roasted Almonds:

• Raw Teff has 2 times more Iron, 4.1 times more Manganese and 2.2 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Calcium, 1.4 times more Copper, 1.5 times more Magnesium and 1.7 times more Potassium than Raw Teff.
• Both Raw Teff and Dry Roasted Almonds have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Teff has 13.5 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 22.1 times more Fat, 9.1 times more Saturated Fat, 13.8 times more Omega 6, 2.6 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Raw Teff.
• Both Raw Teff as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.