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Comparing Nutrients in 500 calories Raw SpeltVS Teff

Weight per 500 calories

Raw Spelt
148g
Teff
136g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Raw Spelt
16%
6%
78%
Teff
14%
6%
80%
500 kcal ▼

Macro Nutrients

Raw Speltvs Teff
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.6g
Fat
3.34%3.24g
3.6 gvs3.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g
Saturated Fat
1.9%0.61g
0.6 gvs0.61 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6%0.096g
Omega 3
11.5%0.18g
0.096 gvs0.18 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.4%1.76g
Omega 6
7.5%1.28g
1.76 gvs1.28 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g
Carbohydrate
76.6%100g
104 gvs100 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g
Sugars
3.46%2.5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
10 gvs2.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.49%0.36g
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]
0.36 gvs0.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.24g
Glucose
%0.99g
1.24 gvs0.99 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.87g
Sucrose
%0.84g
0.87 gvs0.84 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.7%16g
Fiber
28.7%11g
16 gvs11 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.5%21.6g
Protein
32.4%18g
21.6 gvs18 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw 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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45%0.54mg
Vitamin B1
44.3%0.53mg
Thiamine
0.54 mgvs0.53 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
28.3%0.37mg
Riboflavin
0.17 mgvs0.37 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.3%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 .

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31.7%1.6mg
Vitamin B5
25.7%1.3mg
Pantothenic acid
1.6 mgvs1.3 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg
Vitamin B6
50.5%0.66mg
Pyridoxine
0.34 mgvs0.66 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.3%15.4μg
Vitamin B7
NA
Biotin
15.4 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.6%66.6μg
Vitamin B9
NA
Folates and Folic Acid
66.6 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
NA
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
NA
Ascorbic acid
0 mgvsNA mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
NA IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.8%1.17mg
Vitamin E
0.73%0.11mg
Tocopherols and Tocotrienols
1.17 mgvs0.11 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.44%5.33μg
Vitamin K
2.16%2.6μg
Phytomenadione or phylloquinone
5.33 μgvs2.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Speltvs Teff
4%40mg
Calcium
24.5%245mg
40 mgvs245 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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84%0.76mg
Copper
123%1.1mg
0.76 mgvs1.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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82%6.57mg
Iron
130%10.4mg
6.57 mgvs10.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg
Magnesium
59.7%251mg
201 mgvs251 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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192%4.4mg
Manganese
547%12.6mg
4.4 mgvs12.6 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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302%136μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
136 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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84.7%593mg
Phosphorus
83.5%584mg
593 mgvs584 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%574mg
Potassium
17%582mg
574 mgvs582 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.5%17.3μg
Selenium
11%6μg
17.3 μgvs6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg
Sodium
1.1%16.3mg
12 mgvs16.3 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44%4.85mg
Zinc
45%4.95mg
4.85 mgvs4.95 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.3g
Water
0.32%12g
16.3 gvs12 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Spelt vs Teff:
Comparing minerals per 500 calories for Raw Spelt vs Teff:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Raw SpeltVS Cooked SpeltTeffVS Cooked SpeltRaw SpeltVS Cooked TeffTeffVS Cooked Teff
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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