Comparing Nutrients in 1 kilogram Teff VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Teff	Boiled Broccoli	Recommended Dietary Allowance
Energy	127% 3670kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 24g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	55% 9.36g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	563% 731g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	19% 14g	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	6.5% 4.7g	10.2% 7.4g	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	% 7.3g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0.8g	g per day for Men 19-50 years
Fiber	211% 80g	87% 33g	38g per day for Men 19-50 years
Protein	238% 133g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Teff	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	210% 33.6mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.82mg	154% 2mg	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	270% 1080μg	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	721% 649mg	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	5.33% 0.8mg	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Boiled Broccoli	Recommended Dietary Allowance
Calcium	180% 1800mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	900% 8.1mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	954% 76.3mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	438% 1840mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	4017% 92mg	84.3% 1.94mg	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	613% 4290mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	126% 4270mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	330% 36.3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Teff vs Boiled Broccoli:

• Raw Teff has 6.2 times more Vitamin B1, 2.2 times more Vitamin B2, 6.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 18.1 times more Vitamin E and 74.3 times more Vitamin K than Raw Teff.

Comparing minerals per 1 kilogram for Teff vs Boiled Broccoli:

• Raw Teff has 4.5 times more Calcium, 13.3 times more Copper, 11.4 times more Iron, 8.8 times more Magnesium, 47.6 times more Manganese, 6.4 times more Phosphorus, 1.5 times more Potassium, 2.8 times more Selenium and 8.1 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Sodium and 10.1 times more Water than Raw Teff.

Comparison of macro-nutrients per 1 kilogram:

• Raw Teff has 10.5 times more Energy, 5.8 times more Fat, 5.7 times more Saturated Fat, 18.4 times more Omega 6, 10.2 times more Carbohydrate, 1.3 times more Sugars, 2.4 times more Fiber and 5.6 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.6 times more Fructose than Raw Teff.
• Both Raw Teff and Boiled and Drained Broccoli have similar amounts of Omega 3 per 1 kg.
• Both Raw Teff as well as Boiled and Drained Broccoli have insufficient amounts of Glucose and Sucrose in 1 kg.