Comparing Nutrients in 300 calories Cooked SpeltVS Teff

Weight per 300 calories

Cooked Spelt

236g

Teff

81.7g

Raw Teff has 2.9 times more energy per unit of mass than Cooked Spelt, which is high in comparison to other foods. Cooked Spelt having average energy density.

Which food has more nutrients per 300 calories - Cooked Spelt or Teff?

Macros Ratio

Protein Fat Carbs

Cooked Spelt

16%

78%

Teff

14%

80%

300 kcal ▼

Macro Nutrients

Cooked Speltvs Teff

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.07%2g

Fat

2%1.95g

2 gvs1.95 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

1.15%0.37g

NA gvs0.37 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

6.9%0.11g

NA gvs0.11 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

4.5%0.77g

NA gvs0.77 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

46%59.8g

62.5 gvs59.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.07%1.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.53%0.38g

≤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]

NA gvs0.38 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.6g

NA gvs0.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.51g

NA gvs0.51 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.2%9.2g

Fiber

17.2%6.54g

9.2 gvs6.54 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.2%13g

Protein

19.4%11g

13 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Speltvs Teff

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.3%0.24mg

Vitamin B1

26.6%0.32mg

Thiamine

0.24 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.45%0.071mg

Vitamin B2

17%0.22mg

Riboflavin

0.071 mgvs0.22 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.07mg

Vitamin B3

17%2.75mg

Niacin, nicotinic acid, niacinamide

6.07 mgvs2.75 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

15.4%0.77mg

Pantothenic acid

NA mgvs0.77 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.5%0.19mg

Vitamin B6

30.3%0.39mg

Pyridoxine

0.19 mgvs0.39 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.68%30.7μg

Vitamin B9

Folates and Folic Acid

30.7 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.1%0.61mg

Vitamin E

0.44%0.065mg

Tocopherols and Tocotrienols

0.61 mgvs0.065 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

1.3%1.55μg

Phytomenadione or phylloquinone

NA μgvs1.55 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Speltvs Teff

2.36%23.6mg

Calcium

14.7%147mg

23.6 mgvs147 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.4%0.51mg

Copper

73.6%0.66mg

0.51 mgvs0.66 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.3%3.94mg

Iron

78%6.24mg

3.94 mgvs6.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.6%116mg

Magnesium

36%150mg

116 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg

Manganese

328%7.55mg

2.58 mgvs7.55 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50.6%354mg

Phosphorus

50%351mg

354 mgvs351 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.94%338mg

Potassium

10.3%349mg

338 mgvs349 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.45μg

Selenium

6.54%3.6μg

9.45 μgvs3.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

0.65%9.8mg

12 mgvs9.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.95mg

Zinc

27%2.97mg

2.95 mgvs2.97 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.25%157g

Water

0.19%7.2g

157 gvs7.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Spelt vs Teff:

Cooked Spelt has 2.2 times more Vitamin B3 and 9.4 times more Vitamin E than Raw Teff.
While Raw Teff contains 1.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 2.1 times more Vitamin B6 than Cooked Spelt.
Both Cooked Spelt as well as Raw Teff have insufficient amounts of Vitamin A in 300 kcal.

Comparing minerals per 300 calories for Cooked Spelt vs Teff:

Cooked Spelt has 2.6 times more Selenium and 21.8 times more Water than Raw Teff.
While Raw Teff contains 6.2 times more Calcium, 1.3 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium and 2.9 times more Manganese than Cooked Spelt.
Both Cooked Spelt and Raw Teff have similar amounts of Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Spelt has 1.4 times more Fiber than Raw Teff.
Both Cooked Spelt and Raw Teff have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Cooked Spelt as well as Raw Teff have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked SpeltVS Cooked TeffTeffVS Cooked Teff

Compare Foods

Comparing Nutrients in 300 calories Cooked SpeltVS Teff

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Spelt or Teff?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: