Comparing Nutrients in 14 ounces Teff VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Teff	Broccoli	Recommended Dietary Allowance
Energy	50.2% 1457kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	10% 7.3g	9.3% 6.75g	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	2.57% 1.87g	3.72% 2.7g	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	% 2.9g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.46g	% 0.4g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	27% 10.3g	38g per day for Men 19-50 years
Protein	94% 52.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Teff	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	53.4% 0.69mg	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	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	393% 354mg	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	2.1% 0.32mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Broccoli	Recommended Dietary Allowance
Calcium	71.4% 714mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	21.6% 0.19mg	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	379% 30.3mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	36.2% 0.83mg	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	243% 1703mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.58% 354g	3700g per day for Men 19-50 years

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

• Raw Teff has 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9.8 times more Vitamin E and 53.5 times more Vitamin K than Raw Teff.

Comparing minerals per 14 ounces for Teff vs Broccoli:

• Raw Teff has 3.8 times more Calcium, 16.5 times more Copper, 10.5 times more Iron, 8.8 times more Magnesium, 44 times more Manganese, 6.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 8.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Sodium and 10.1 times more Water than Raw Teff.

Comparison of macro-nutrients per 14 ounces:

• Raw Teff has 10.8 times more Energy, 6.4 times more Fat, 3.9 times more Saturated Fat, 2.1 times more Omega 3, 19.1 times more Omega 6, 11 times more Carbohydrate, 3.1 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Teff and Raw Broccoli have similar amounts of Sugars per 14 oz.
• Both Raw Teff as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.