Comparing Nutrients in 300 calories Cooked Teff VS Boiled Broccoli

Weight per 300 calories

• Cooked Teff: 297g
• Boiled Broccoli: 857g

Cooked Teff has 2.9 times more energy per 100g than Boiled Broccoli. It has average energy density when compared to other foods. Boiled and Drained Broccoli having low energy density.

Which food has more nutrients per 300 calories - Cooked Teff or Boiled Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Cooked Teff	Boiled Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.93g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.68g	32g per day for Men 19-50 years
Omega 3	NA	63.8% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	2.57% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.4% 59g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	16.4% 12g	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	8.75% 6.34g	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	% 4.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.69g	g per day for Men 19-50 years
Fiber	22% 8.3g	74.4% 28.3g	38g per day for Men 19-50 years
Protein	20.5% 11.5g	36.4% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.3% 660μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.3% 0.54mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.54% 0.098mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	132% 1.7mg	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	13.4% 53.5μg	231% 926μg	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	618% 556mg	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	83% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1008% 1209μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Boiled Broccoli	Recommended Dietary Allowance
Calcium	14.6% 146mg	34.3% 343mg	1000mg per day for Men 19-50 years
Copper	74.6% 0.67mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.86% 34.3μg	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	76% 6.1mg	71.8% 5.74mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	369% 8.5mg	72.3% 1.66mg	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	51% 356mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	9.35% 318mg	74% 2511mg	3400mg per day for Men 19-50 years
Selenium	NA	25% 13.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 23.8mg	23.4% 351mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	6% 223g	20.7% 765g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Teff vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 10.8 times more Vitamin B2, 1.8 times more Vitamin B3, 5.9 times more Vitamin B6 and 17.3 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Boiled and Drained Broccoli have similar amounts of Vitamin B1 per 300 kcal.
• Both Cooked Teff as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Teff vs Boiled Broccoli:

• Cooked Teff has 1.3 times more Copper and 5.1 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.4 times more Calcium, 1.6 times more Phosphorus, 7.9 times more Potassium, 14.8 times more Sodium and 3.4 times more Water than Cooked Teff.
• Both Cooked Teff and Boiled and Drained Broccoli have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Broccoli contains 1.8 times more Fat, 3.4 times more Fiber and 1.8 times more Protein than Cooked Teff.
• Both Cooked Teff and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Teff as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.