Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Tapioca Pearls	Recommended Dietary Allowance
Energy	9.66% 280kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	682% 887g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	46.2% 33.5g	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	79% 30g	23.7% 9g	38g per day for Men 19-50 years
Protein	55.4% 31g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	6.15% 0.08mg	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	75% 300μg	10% 40μg	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	446% 401mg	0% 0mg	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	88% 13mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Tapioca Pearls	Recommended Dietary Allowance
Calcium	51% 510mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	22.2% 0.2mg	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	76.3% 6.1mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	48% 1.1mg	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	78.6% 550mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Tapioca Pearls per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Tapioca Pearls:

• 1 kilogram of Boiled Spears Frozen Broccoli has 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, 7.5 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Tapioca Pearls.
• 1 kilogram of Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry Tapioca Pearls have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Tapioca Pearls:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.6 times more Calcium, 2.2 times more Copper, 20 times more Magnesium, 3 times more Manganese, 7.9 times more Phosphorus, 16.4 times more Potassium, 2.4 times more Selenium, 2.5 times more Zinc and 8.3 times more Water than Tapioca Pearls.
• While 1 kg of Dry Tapioca Pearls contains 2.6 times more Iron than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 42 times more Omega 3, 3.3 times more Fiber and 16.3 times more Protein than Tapioca Pearls.
• While 1 kg of Dry Tapioca Pearls contains 12.8 times more Energy, 16.5 times more Carbohydrate and 2.3 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• 1 kilogram of Tapioca Pearls provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Spears Frozen Broccoli as well as Dry Tapioca Pearls provide inadequate amounts of Omega 6 in one kilogram.