Comparing Nutrients in 500 calories Cooked Teff VS Broccoli

Weight per 500 calories

• Cooked Teff: 495g
• Broccoli: 1471g

Cooked Teff has 3 times more energy per 100g than Broccoli. It has average energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 500 calories - Cooked Teff or Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Broccoli	27%	8%	65%

Macro Nutrients

	Cooked Teff	Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	NA	5.24% 1.68g	32g per day for Men 19-50 years
Omega 3	NA	58% 0.93g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	34.5% 25g	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	13.8% 10g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.47g	g per day for Men 19-50 years
Fiber	36.5% 14g	101% 38.2g	38g per day for Men 19-50 years
Protein	34.2% 19g	74% 41.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	50.7% 456μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.5% 0.91mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	198% 2.57mg	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	22.3% 89μg	232% 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	1458% 1312mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1245% 1494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Broccoli	Recommended Dietary Allowance
Calcium	24.3% 243mg	69% 691mg	1000mg per day for Men 19-50 years
Copper	124% 1.1mg	80% 0.72mg	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	127% 10mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	59% 248mg	73.5% 309mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	134% 3.1mg	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	85% 594mg	139% 971mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	137% 4647mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 36.8μg	55μg per day for Men 19-50 years
Sodium	2.64% 39.6mg	32.4% 485mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	10% 371g	35.5% 1313g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Teff vs Broccoli:

• Raw Broccoli contains more Vitamin A, 10.5 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B6 and 10.4 times more Vitamin B9 than Cooked Teff.
• Both Cooked Teff and Raw Broccoli have similar amounts of Vitamin B1 per 500 kcal.
• Both Cooked Teff as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cooked Teff vs Broccoli:

• Cooked Teff has 1.6 times more Copper and 4.6 times more Manganese than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Calcium, 1.6 times more Phosphorus, 8.8 times more Potassium, 12.3 times more Sodium and 3.5 times more Water than Cooked Teff.
• Both Cooked Teff and Raw Broccoli have similar amounts of Iron, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli contains 1.7 times more Fat, 2.8 times more Fiber and 2.2 times more Protein than Cooked Teff.
• Both Cooked Teff and Raw Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Teff as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.