Comparing Nutrients in 14 ounces Tapioca Pearls VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	49% 1421kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 352g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.05% 5.83g	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	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	39.7% 0.52mg	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	3.97% 16μg	55.6% 222μg	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	0% 0mg	177% 159mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	15% 0.13mg	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	78.4% 6.27mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	38.5% 0.89mg	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	3.97% 27.8mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	1.18% 43.6g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tapioca Pearls vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains more Vitamin A, 13.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 2 times more Vitamin B5, 16.3 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tapioca Pearls vs Cooked Chopped Frozen Broccoli:

• Dry Tapioca Pearls have 2.6 times more Iron than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, 1.7 times more Copper, 13 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 12.9 times more Potassium, 2.3 times more Zinc and 8.3 times more Water than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Tapioca Pearls have 12.8 times more Energy, 16.6 times more Carbohydrate and 2.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, 3.3 times more Fiber and 16.3 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.