Comparing Nutrients in 5 ounces Cooked Chopped Frozen Broccoli VS Teff

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Teff	14%	6%	80%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Teff	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.83% 7.6g	79.7% 104g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.6% 2.6g	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	0.92% 0.67g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	11% 4.25g	30% 11.3g	38g per day for Men 19-50 years
Protein	7.85% 4.4g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Teff	Recommended Dietary Allowance
Vitamin A	8.03% 72.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.83% 0.11mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	29.8% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	26.7% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	52.6% 0.68mg	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	20% 79.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63% 57mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.5% 1.87mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	104% 125μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Teff	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	5.35% 0.048mg	128% 1.15mg	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	11% 0.86mg	135% 11mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	62% 261mg	420mg per day for Men 19-50 years
Manganese	13.7% 0.32mg	569% 13mg	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	9.92% 69.5mg	87% 608mg	700mg per day for Men 19-50 years
Potassium	5.92% 201mg	18% 605mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.3% 6.24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	46.8% 5.15mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Teff per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Chopped Frozen Broccoli versus 5 oz of Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Chopped Frozen Broccoli vs Teff:

• 5 ounces of Cooked Chopped Frozen Broccoli have more Vitamin A, 16.5 times more Vitamin E and 46.4 times more Vitamin K than Teff.
• While 5 oz of Raw Teff contain 7.1 times more Vitamin B1, 3.3 times more Vitamin B2, 7.3 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.7 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• 5 ounces of Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Cooked Chopped Frozen Broccoli vs Teff:

• 5 ounces of Cooked Chopped Frozen Broccoli have 10.3 times more Water than Teff.
• While 5 oz of Raw Teff contain 5.5 times more Calcium, 23.8 times more Copper, 12.5 times more Iron, 14.2 times more Magnesium, 41.4 times more Manganese, 8.8 times more Phosphorus, 3 times more Potassium, 6.3 times more Selenium and 13 times more Zinc than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Teff contain 13.1 times more Energy, 19.8 times more Fat, 3.2 times more Omega 3, 72 times more Omega 6, 13.7 times more Carbohydrate, 1.3 times more Sugars, 2.7 times more Fiber and 4.3 times more Protein than Boiled Chopped Frozen Broccoli.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6