Comparing Nutrients in 100 grams Teff VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Teff	14%	6%	80%
Broccoli	27%	8%	65%

Macro Nutrients

	Teff	Broccoli	Recommended Dietary Allowance
Energy	12.7% 367kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.38g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	8.44% 0.14g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.94g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	2.54% 1.84g	2.34% 1.7g	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	0.65% 0.47g	0.94% 0.68g	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	% 0.73g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 0.1g	g per day for Men 19-50 years
Fiber	21% 8g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Teff	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.36mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	13.5% 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	NA	15.8% 63μg	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	99% 89.2mg	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	0.53% 0.08mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Teff	Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	5.44% 0.049mg	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	95% 7.63mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	402% 9.24mg	9.13% 0.21mg	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	61.3% 429mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	12.6% 427mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.24% 8.8g	2.4% 89.3g	3700g per day for Men 19-50 years

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

• Raw Teff has 5.5 times more Vitamin B1, 2.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 9.8 times more Vitamin E and 53.5 times more Vitamin K than Raw Teff.

Comparing minerals per 100 grams for Teff vs Broccoli:

• Raw Teff has 3.8 times more Calcium, 16.5 times more Copper, 10.5 times more Iron, 8.8 times more Magnesium, 44 times more Manganese, 6.5 times more Phosphorus, 1.4 times more Potassium, 1.8 times more Selenium and 8.9 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 2.8 times more Sodium and 10.1 times more Water than Raw Teff.

Comparison of macro-nutrients per 100 grams:

• Raw Teff has 10.8 times more Energy, 6.4 times more Fat, 3.9 times more Saturated Fat, 2.1 times more Omega 3, 19.1 times more Omega 6, 11 times more Carbohydrate, 3.1 times more Fiber and 4.7 times more Protein than Raw Broccoli.
• Both Raw Teff and Raw Broccoli have similar amounts of Sugars per 100 g.
• Both Raw Teff as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.