Comparing Nutrients in 14 ounces Cooked Teff VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 401kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.66% 2.58g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	NA	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	27.4% 15.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	39.7% 0.52mg	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	18% 71.4μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19.4% 194mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	15% 0.13mg	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	102% 8.14mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	494% 11.4mg	38.5% 0.89mg	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	68% 476mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	8.04% 297g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Teff VS Cooked Chopped Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Teff versus 14 oz of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Cooked Teff have 3.3 times more Vitamin B1 and 2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Teff.
• 14 ounces of Cooked Teff have insufficient amounts of Vitamin A
• Both Cooked Teff as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Cooked Teff have 1.5 times more Calcium, 6.6 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 12.8 times more Manganese, 2.4 times more Phosphorus and 4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 14 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Potassium than Cooked Teff.
• Both Cooked Teff and Cooked Chopped Frozen Broccoli contain similar levels of Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Teff have 3.6 times more Energy, 3.7 times more Carbohydrate and 1.2 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Cooked Teff and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy