Comparing Nutrients in 1 pound Teff VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Teff	Broccoli	Recommended Dietary Allowance
Energy	57.4% 1665kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	6.36% 2.04g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	38.3% 0.61g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	25% 4.25g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	255% 332g	23% 30g	130g per day for Men 19-50 years
Sugars	11.5% 8.35g	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	2.94% 2.13g	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	% 3.3g	% 2.22g	g per day for Men 19-50 years
Sucrose	% 2.8g	% 0.45g	g per day for Men 19-50 years
Fiber	95% 36.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	108% 60.3g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	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	147% 1.77mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.5% 4.27mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	NA	71.4% 286μg	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	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	2.4% 0.36mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Broccoli	Recommended Dietary Allowance
Calcium	81.6% 816mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	433% 34.6mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	199% 835mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	1822% 42mg	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	278% 1946mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	57% 1937mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.1% 40g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Teff has 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9.8 times more Vitamin E and 53.5 times more Vitamin K than Raw Teff.

Comparing minerals per 1 pound for Teff vs Broccoli:

• Raw Teff has 3.8 times more Calcium, 16.5 times more Copper, 10.5 times more Iron, 8.8 times more Magnesium, 44 times more Manganese, 6.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 8.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Sodium and 10.1 times more Water than Raw Teff.

Comparison of macro-nutrients per 1 pound:

• Raw Teff has 10.8 times more Energy, 6.4 times more Fat, 3.9 times more Saturated Fat, 2.1 times more Omega 3, 19.1 times more Omega 6, 11 times more Carbohydrate, 3.1 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Teff and Raw Broccoli have similar amounts of Sugars per 1 lb.
• Both Raw Teff as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.