Comparing Nutrients in 5 ounces Teff VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Teff	Broccoli Raab	Recommended Dietary Allowance
Energy	18% 520kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.7% 104g	3.1% 4.04g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	0.74% 0.54g	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	0.92% 0.67g	0.33% 0.24g	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	% 1.03g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.88g	% 0.16g	g per day for Men 19-50 years
Fiber	30% 11.3g	10% 3.83g	38g per day for Men 19-50 years
Protein	33.7% 19g	8.02% 4.5g	56g per day for Men 19-50 years

Vitamins

	Teff	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	20.6% 186μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.4% 0.38mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.77mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.34mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	18.6% 0.24mg	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	29.4% 118μg	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	32% 28.6mg	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	0.76% 0.11mg	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	265% 318μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Broccoli Raab	Recommended Dietary Allowance
Calcium	25.5% 255mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	6.6% 0.06mg	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	135% 11mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	62% 261mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	569% 13mg	24.3% 0.56mg	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	87% 608mg	14.8% 103mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.24μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	46.8% 5.15mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.55% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Teff VS Broccoli Raab per 5 oz

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

Lets compare vitamin content per 5 ounces of Teff vs Broccoli Raab:

• 5 ounces of Teff have 2.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B3, 2.9 times more Vitamin B5 and 2.8 times more Vitamin B6 than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain more Vitamin A, 20.3 times more Vitamin E and 117.9 times more Vitamin K than Raw Teff.
• 5 ounces of Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Teff vs Broccoli Raab:

• 5 ounces of Teff have 1.7 times more Calcium, 19.3 times more Copper, 3.6 times more Iron, 8.4 times more Magnesium, 23.4 times more Manganese, 5.9 times more Phosphorus, 2.2 times more Potassium, 4.4 times more Selenium and 4.7 times more Zinc than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 2.8 times more Sodium and 10.5 times more Water than Raw Teff.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Teff have 16.7 times more Energy, 4.9 times more Fat, 32.3 times more Omega 6, 25.7 times more Carbohydrate, 4.8 times more Sugars, 3 times more Fiber and 4.2 times more Protein than Broccoli Raab.
• While 5 oz of Raw Broccoli Raab contain 1.4 times more Omega 3 than Raw Teff.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6