Comparing Nutrients in 7 ounces Frozen Chopped Broccoli VS Cooked Teff

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Cooked Teff	15%	6%	79%

Macro Nutrients

	Frozen Chopped Broccoli	Cooked Teff	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	NA	32g per day for Men 19-50 years
Omega 3	13% 0.21g	NA	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	30.3% 39.4g	130g per day for Men 19-50 years
Sugars	3.7% 2.68g	NA	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	2.27% 1.65g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	9.96% 5.58g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Cooked Teff	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.83% 0.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15% 0.19mg	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	33.2% 133μg	8.93% 35.7μg	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	124% 112mg	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	16% 2.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Cooked Teff	Recommended Dietary Allowance
Calcium	11% 111mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	50% 0.45mg	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	20% 1.6mg	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	247% 5.68mg	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	14% 99mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.9% 181g	4% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Cooked Teff per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Chopped Broccoli versus 7 oz of Cooked Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Chopped Broccoli vs Cooked Teff:

• 7 ounces of Frozen Chopped Broccoli have more Vitamin A, 2.9 times more Vitamin B2, 1.3 times more Vitamin B6 and 3.7 times more Vitamin B9 than Cooked Teff.
• While 7 oz of Cooked Teff contain 3.5 times more Vitamin B1 and 1.9 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• 7 ounces of Cooked Teff have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Cooked Teff have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Frozen Chopped Broccoli vs Cooked Teff:

• 7 ounces of Frozen Chopped Broccoli have 2 times more Potassium and 1.2 times more Water than Cooked Teff.
• While 7 oz of Cooked Teff contain 5.9 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 9.7 times more Manganese, 2.4 times more Phosphorus and 2.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Teff contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Teff contain 3.9 times more Energy, 4.2 times more Carbohydrate and 1.4 times more Protein than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Cooked Teff offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy