Comparing Nutrients in 5 ounces Cooked Teff VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Cooked Teff	15%	6%	79%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Cooked Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.94% 143kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	NA	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	11% 4.25g	38g per day for Men 19-50 years
Protein	9.8% 5.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.6% 0.26mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	14% 0.18mg	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	6.38% 25.5μg	20% 79.4μg	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	63% 57mg	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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Teff	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	35.6% 0.32mg	5.35% 0.048mg	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	36.3% 2.9mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	13.7% 0.32mg	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	24.3% 170mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.87% 106g	3.48% 129g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Cooked Teff have 3.3 times more Vitamin B1 and 2 times more Vitamin B3 than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain more Vitamin A, 2.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.1 times more Vitamin B9 than Cooked Teff.
• 5 ounces of Cooked Teff have insufficient amounts of Vitamin A
• Both Cooked Teff as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Cooked Teff have 1.5 times more Calcium, 6.6 times more Copper, 3.4 times more Iron, 3.8 times more Magnesium, 12.8 times more Manganese, 2.4 times more Phosphorus and 4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 5 oz of Boiled Chopped Frozen Broccoli contain 1.3 times more Potassium than Cooked Teff.
• Both Cooked Teff and Cooked Chopped Frozen Broccoli contain similar levels of Water per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Teff have 3.6 times more Energy, 3.7 times more Carbohydrate and 1.2 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Cooked Teff and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy