Comparing Nutrients in 500 calories Cooked SpeltVS Teff

Weight per 500 calories

Cooked Spelt

394g

Teff

136g

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 500 calories - Cooked Spelt or Teff?

Macros Ratio

Protein Fat Carbs

Cooked Spelt

16%

78%

Teff

14%

80%

500 kcal ▼

Macro Nutrients

Cooked Speltvs Teff

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

3.45%3.35g

Fat

3.34%3.24g

3.35 gvs3.24 g

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

Find Cereals rich in Fat

Saturated Fat

1.9%0.61g

NA gvs0.61 g

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

Find Cereals rich in Saturated Fat

Omega 3

11.5%0.18g

NA gvs0.18 g

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

Find Cereals rich in Omega 3

Omega 6

7.5%1.28g

NA gvs1.28 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0 mgvsNA mg

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

Find Cereals rich in Cholesterol

80%104g

Carbohydrate

76.6%100g

104 gvs100 g

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

Find Cereals rich in Carbohydrate

Sugars

3.46%2.5g

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

NA gvs2.5 g

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

Find Cereals rich in Sugars

Fructose

0.88%0.64g

≤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 gvs0.64 g

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

Find Cereals rich in Fructose

Glucose

%0.99g

NA gvs0.99 g

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

Find Cereals rich in Glucose

Sucrose

%0.84g

NA gvs0.84 g

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

Find Cereals rich in Sucrose

40.4%15.4g

Fiber

28.7%11g

15.4 gvs11 g

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

Find Cereals rich in Fiber

38.7%21.7g

Protein

32.4%18g

21.7 gvs18 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

33.8%0.41mg

Vitamin B1

44.3%0.53mg

Thiamine

0.41 mgvs0.53 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

9.1%0.12mg

Vitamin B2

28.3%0.37mg

Riboflavin

0.12 mgvs0.37 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

63.2%10mg

Vitamin B3

28.6%4.6mg

Niacin, nicotinic acid, niacinamide

10 mgvs4.6 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

25.7%1.3mg

Pantothenic acid

NA mgvs1.3 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

24.2%0.31mg

Vitamin B6

50.5%0.66mg

Pyridoxine

0.31 mgvs0.66 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Cereals rich in Vitamin B7

12.8%51μg

Vitamin B9

Folates and Folic Acid

51 μgvsNA μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

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

Find Cereals rich in Vitamin C

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

6.82%1.02mg

Vitamin E

0.73%0.11mg

Tocopherols and Tocotrienols

1.02 mgvs0.11 mg

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

Find Cereals rich in Vitamin E

Vitamin K

2.16%2.6μg

Phytomenadione or phylloquinone

NA μgvs2.6 μg

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

Find Cereals rich in Vitamin K

Minerals

Cooked Speltvs Teff

3.94%39.4mg

Calcium

24.5%245mg

39.4 mgvs245 mg

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

Find Cereals rich in Calcium

94%0.85mg

Copper

123%1.1mg

0.85 mgvs1.1 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

82%6.57mg

Iron

130%10.4mg

6.57 mgvs10.4 mg

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

Find Cereals rich in Iron

46%193mg

Magnesium

59.7%251mg

193 mgvs251 mg

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

Find Cereals rich in Magnesium

187%4.3mg

Manganese

547%12.6mg

4.3 mgvs12.6 mg

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

Find Cereals rich in Manganese

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 .

Find Cereals rich in Molybdenum

84.4%591mg

Phosphorus

83.5%584mg

591 mgvs584 mg

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

Find Cereals rich in Phosphorus

16.6%563mg

Potassium

17%582mg

563 mgvs582 mg

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

Find Cereals rich in Potassium

28.6%15.7μg

Selenium

11%6μg

15.7 μgvs6 μg

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

Find Cereals rich in Selenium

1.3%19.7mg

Sodium

1.1%16.3mg

19.7 mgvs16.3 mg

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

Find Cereals rich in Sodium

44.7%4.92mg

Zinc

45%4.95mg

4.92 mgvs4.95 mg

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

Find Cereals rich in Zinc

7.1%262g

Water

0.32%12g

262 gvs12 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cooked Spelt as well as Raw Teff have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked SpeltVS Cooked TeffTeffVS Cooked Teff

Compare Foods

Comparing Nutrients in 500 calories Cooked SpeltVS Teff

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Spelt or Teff?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: