Comparing Nutrients in 1 pound Cooked Teff VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Teff	Broccoli	Recommended Dietary Allowance
Energy	15.8% 458kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	NA	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.3% 90g	23% 30g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	31.3% 17.6g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	61% 0.79mg	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	20.4% 81.6μg	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Broccoli	Recommended Dietary Allowance
Calcium	22.2% 222mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	24.7% 0.22mg	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	116% 9.3mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	564% 13mg	41.4% 0.95mg	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	77.8% 544mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.2% 340g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Teff vs Broccoli:

• Cooked Teff has 2.6 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 3.5 times more Vitamin B2, 1.8 times more Vitamin B6 and 3.5 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Teff vs Broccoli:

• Cooked Teff has 4.6 times more Copper, 2.8 times more Iron, 2.4 times more Magnesium, 13.6 times more Manganese, 1.8 times more Phosphorus and 2.7 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3 times more Potassium and 4.1 times more Sodium than Cooked Teff.
• Both Cooked Teff and Raw Broccoli have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Teff has 3 times more Energy, 3 times more Carbohydrate and 1.4 times more Protein than Raw Broccoli.
• Both Cooked Teff and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Cooked Teff as well as Raw Broccoli have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.