Comparing Nutrients in 14 ounces Teff VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cauliflower	26%	8%	66%

Macro Nutrients

	Teff	Cauliflower	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	9.74% 9.45g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.57% 1.8g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	15% 19.7g	130g per day for Men 19-50 years
Sugars	10% 7.3g	10.5% 7.6g	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	5.3% 3.85g	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	% 3.73g	g per day for Men 19-50 years
Sucrose	% 2.46g	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	21% 7.94g	38g per day for Men 19-50 years
Protein	94% 52.8g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Teff	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.4% 1.07mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.8% 3.74mg	53% 2.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	56% 0.73mg	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	56.6% 226μg	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	213% 191mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	51.3% 61.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Cauliflower	Recommended Dietary Allowance
Calcium	71.4% 714mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	357% 3.2mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.099% 3.97μg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	174% 730mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1594% 36.7mg	26.7% 0.62mg	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	50% 1695mg	35% 1187mg	3400mg per day for Men 19-50 years
Selenium	31.8% 17.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	0.95% 35g	9.88% 365g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Cauliflower per 14 oz

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

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

• 14 ounces of Teff have 7.8 times more Vitamin B1, 4.5 times more Vitamin B2, 6.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Cauliflower.
• While 14 oz of Raw Cauliflower contain 8.2 times more Vitamin K than Raw Teff.
• 14 ounces of Teff have insufficient amounts of Vitamin K
• Both Raw Teff as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Teff vs Cauliflower:

• 14 ounces of Teff have 8.2 times more Calcium, 20.8 times more Copper, 18.2 times more Iron, 12.3 times more Magnesium, 59.6 times more Manganese, 9.8 times more Phosphorus, 1.4 times more Potassium, 7.3 times more Selenium and 13.4 times more Zinc than Cauliflower.
• While 14 oz of Raw Cauliflower contain 2.5 times more Sodium and 10.4 times more Water than Raw Teff.
• 14 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Teff have 14.7 times more Energy, 8.5 times more Fat, 9 times more Omega 3, 58.5 times more Omega 6, 14.7 times more Carbohydrate, 4 times more Fiber and 6.9 times more Protein than Cauliflower.
• Both Teff and Cauliflower offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6