Comparing Nutrients in 14 ounces Tapioca Pearls VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	49% 1421kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.86% 0.15g	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	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	53.4% 0.69mg	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	93% 373μg	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	301% 271mg	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	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	16% 0.14mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	44% 1mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.18% 43.6g	9.7% 359g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain more Vitamin A, 18 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B5, 21.9 times more Vitamin B6, 23.5 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dry Tapioca Pearls have 2.2 times more Iron than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Calcium, 1.8 times more Copper, 16 times more Magnesium, 2.3 times more Manganese, 8.4 times more Phosphorus, 22.7 times more Potassium, 2.4 times more Selenium, 17 times more Sodium, 2.8 times more Zinc and 8.2 times more Water than Dry Tapioca Pearls.

Comparison of macro-nutrients per 14 ounces:

• Dry Tapioca Pearls have 12.3 times more Energy, 16.6 times more Carbohydrate and 2.3 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 125 times more Omega 3, 3.3 times more Fiber and 16.1 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.