Comparing Nutrients in 300 calories Teff VS Broccoli

Weight per 300 calories

• Teff: 81.7g
• Broccoli: 882g

Teff has 10.8 times more energy per 100g than Broccoli. It has high energy density when compared to other foods. Raw Broccoli having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Teff	Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	3.37% 3.26g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.14% 1g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	34.7% 0.56g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.8g	45% 58.6g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	20.7% 15g	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	0.53% 0.38g	8.28% 6g	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	% 0.6g	% 4.32g	g per day for Men 19-50 years
Sucrose	% 0.51g	% 0.88g	g per day for Men 19-50 years
Fiber	17.2% 6.54g	60.4% 23g	38g per day for Men 19-50 years
Protein	19.4% 11g	44.4% 25g	56g per day for Men 19-50 years

Vitamins

	Teff	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.4% 274μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.6% 0.32mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	35.2% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	101% 5.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.3% 0.39mg	119% 1.54mg	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	139% 556μg	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	875% 787mg	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	0.44% 0.065mg	46% 6.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	747% 896μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	41.5% 415mg	1000mg per day for Men 19-50 years
Copper	73.6% 0.66mg	48% 0.43mg	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	78% 6.24mg	80.5% 6.44mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	328% 7.55mg	80.6% 1.85mg	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	50% 351mg	83% 582mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	82% 2788mg	3400mg per day for Men 19-50 years
Selenium	6.54% 3.6μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	19.4% 291mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	33% 3.6mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	21.3% 788g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 2 times more Vitamin B1, 4.7 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B5, 3.9 times more Vitamin B6, 105.2 times more Vitamin E and 577.2 times more Vitamin K than Raw Teff.

Comparing minerals per 300 calories for Teff vs Broccoli:

• Raw Teff has 1.5 times more Copper and 4.1 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.7 times more Phosphorus, 8 times more Potassium, 6.1 times more Selenium, 29.7 times more Sodium and 109.3 times more Water than Raw Teff.
• Both Raw Teff and Raw Broccoli have similar amounts of Iron, Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Teff has 1.8 times more Omega 6 than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Fat, 2.7 times more Saturated Fat, 5 times more Omega 3, 10 times more Sugars, 15.6 times more Fructose, 3.5 times more Fiber and 2.3 times more Protein than Raw Teff.
• Both Raw Teff and Raw Broccoli have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Teff as well as Raw Broccoli have insufficient amounts of Glucose and Sucrose in 300 kcal.