Comparing Nutrients in 1 pound Teff VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	57.4% 1665kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	9.2% 6.67g	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	2.94% 2.13g	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	% 3.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	36% 13.6g	38g per day for Men 19-50 years
Protein	108% 60.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	2.4% 0.36mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	81.6% 816mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	17% 0.15mg	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	433% 34.6mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	44% 1mg	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	278% 1946mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.1% 40g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Teff versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Teff has 7.1 times more Vitamin B1, 3.3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 16.5 times more Vitamin E and 46.4 times more Vitamin K than Raw Teff.
• 1 pound of Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 1 pound for Teff vs Cooked Chopped Frozen Broccoli:

• 1 pound of Teff has 5.5 times more Calcium, 23.8 times more Copper, 12.5 times more Iron, 14.2 times more Magnesium, 41.4 times more Manganese, 8.8 times more Phosphorus, 3 times more Potassium, 6.3 times more Selenium and 13 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 10.3 times more Water than Raw Teff.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Teff has 13.1 times more Energy, 19.8 times more Fat, 3.2 times more Omega 3, 72 times more Omega 6, 13.7 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6