Comparing Nutrients in 14 ounces Tapioca Pearls VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tapioca Pearls	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	49% 1421kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 352g	17% 22g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	13.6% 9.84g	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	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	1.35% 0.75g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.32% 0.016mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.44% 0.032mg	34% 0.44mg	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	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	0% 0mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	46% 0.41mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	77.7% 1.8mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	1.3% 43.7mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.18% 43.6g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tapioca Pearls vs Canned Carrots with Salt:

• Drained Canned Carrots with Salt contain more Vitamin A, 4.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 14 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Drained Canned Carrots with Salt have similar amounts of Vitamin B5 per 14 oz.
• Both Dry Tapioca Pearls as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tapioca Pearls vs Canned Carrots with Salt:

• Dry Tapioca Pearls have 2.5 times more Iron and 2 times more Selenium than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 5.2 times more Copper, 8 times more Magnesium, 4.1 times more Manganese, 3.4 times more Phosphorus, 16.3 times more Potassium, 242 times more Sodium, 2.2 times more Zinc and 8.5 times more Water than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Drained Canned Carrots with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Tapioca Pearls have 14.3 times more Energy, 16 times more Carbohydrate and 1.4 times more Sugars than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 1.7 times more Fiber and 3.4 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.