Comparing Nutrients in 100 grams Broccoli Raab VS Teff

Macros Ratio

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

Macro Nutrients

	Broccoli Raab	Teff	Recommended Dietary Allowance
Energy	0.76% 22kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	2.45% 2.38g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	8.44% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.2% 2.85g	56.3% 73g	130g per day for Men 19-50 years
Sugars	0.52% 0.38g	2.54% 1.84g	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	0.23% 0.17g	0.65% 0.47g	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	% 0.1g	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.62g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	21% 8g	38g per day for Men 19-50 years
Protein	5.66% 3.17g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Teff	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.44% 0.32mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	37% 0.48mg	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	20.8% 83μg	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	22.4% 20mg	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	11% 1.62mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	187% 224μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Teff	Recommended Dietary Allowance
Calcium	11% 108mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	90% 0.81mg	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	26.8% 2.14mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	17% 0.4mg	402% 9.24mg	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	10.4% 73mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	12.6% 427mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	2.2% 33mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Teff per 100 g

Compare the macro and micronutrient content in 100 g of Broccoli Raab versus 100 g of Teff to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Broccoli Raab vs Teff:

• 100 grams of Broccoli Raab have more Vitamin A, 20.3 times more Vitamin E and 117.9 times more Vitamin K than Teff.
• While 100 g of Raw Teff contain 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 Raw Broccoli Raab.
• 100 grams of Teff have insufficient amounts of Vitamin A, Vitamin E and Vitamin K

Comparing minerals per 100 grams for Broccoli Raab vs Teff:

• 100 grams of Broccoli Raab have 2.8 times more Sodium and 10.5 times more Water than Teff.
• While 100 g of Raw Teff contain 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 Raw Broccoli Raab.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Broccoli Raab have 1.4 times more Omega 3 than Teff.
• While 100 g of Raw Teff contain 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 Raw Broccoli Raab.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6