Comparing Nutrients in 1 pound Teff VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Teff	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	57.4% 1665kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	11% 14g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	3.88% 2.8g	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	1.5% 1.1g	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	% 3.3g	% 1.04g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0.68g	g per day for Men 19-50 years
Fiber	95% 36.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	108% 60.3g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Teff	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	81.6% 816mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	1.1% 40g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Cooked Broccoli Raab per 1 lb

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

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

• 1 pound of Teff has 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B6 than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains more Vitamin A, 31.6 times more Vitamin E and 134.7 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 Broccoli Raab:

• 1 pound of Teff has 1.5 times more Calcium, 10.8 times more Copper, 6 times more Iron, 6.8 times more Magnesium, 24.3 times more Manganese, 5.2 times more Phosphorus, 1.2 times more Potassium, 3.4 times more Selenium and 6.7 times more Zinc than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 4.7 times more Sodium and 10.4 times more Water than Raw Teff.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Teff has 14.7 times more Energy, 4.6 times more Fat, 30.2 times more Omega 6, 23.4 times more Carbohydrate, 3 times more Sugars, 2.9 times more Fiber and 3.5 times more Protein than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 1.5 times more Omega 3 than Raw Teff.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6