Comparing Nutrients in 14 ounces Frozen Chopped Broccoli VS Teff

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Teff	14%	6%	80%

Macro Nutrients

	Frozen Chopped Broccoli	Teff	Recommended Dietary Allowance
Energy	3.56% 103kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	9.74% 9.45g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	22% 3.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	223% 290g	130g per day for Men 19-50 years
Sugars	7.4% 5.36g	10% 7.3g	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	4.54% 3.3g	2.57% 1.87g	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	% 2.98g	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 2.46g	g per day for Men 19-50 years
Fiber	31.3% 12g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	20% 11g	94% 52.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Teff	Recommended Dietary Allowance
Vitamin A	23% 206μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	83.4% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	74.8% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	147% 1.9mg	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	66.5% 266μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	249% 224mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.3% 4.84mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	268% 322μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Teff	Recommended Dietary Allowance
Calcium	22.2% 222mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	357% 3.2mg	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	40% 3.2mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	50.7% 1.17mg	1594% 36.7mg	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	28.3% 198mg	243% 1703mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	50% 1695mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	31.8% 17.5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	131% 14.4mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Chopped Broccoli vs Teff:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 15.3 times more Vitamin E and 42.7 times more Vitamin K than Raw Teff.
• While Raw Teff contains 7.4 times more Vitamin B1, 2.8 times more Vitamin B2, 7.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.

Comparing minerals per 14 ounces for Frozen Chopped Broccoli vs Teff:

• Frozen Chopped Broccoli, Unprepared has 2 times more Sodium and 10.4 times more Water than Raw Teff.
• While Raw Teff contains 3.2 times more Calcium, 21.3 times more Copper, 9.4 times more Iron, 10.2 times more Magnesium, 31.4 times more Manganese, 8.6 times more Phosphorus, 2 times more Potassium, 1.6 times more Selenium and 7.6 times more Zinc than Frozen Chopped Broccoli, Unprepared.

Comparison of macro-nutrients per 14 ounces:

• Frozen Chopped Broccoli, Unprepared has 1.8 times more Fructose than Raw Teff.
• While Raw Teff contains 14.1 times more Energy, 8.2 times more Fat, 10.2 times more Saturated Fat, 1.3 times more Omega 3, 30.2 times more Omega 6, 15.3 times more Carbohydrate, 1.4 times more Sugars, 2.7 times more Fiber and 4.7 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Teff have insufficient amounts of Glucose and Sucrose in 14 oz.