Comparing Nutrients in 1 kilogram Broccoli Raab VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Energy	7.6% 220kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	118% 1.9g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	22% 28.5g	682% 887g	130g per day for Men 19-50 years
Sugars	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	71% 27g	23.7% 9g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	146% 1310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	108% 16mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1867% 2240μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Calcium	108% 1080mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	268% 21.4mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	104% 730mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 926g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Tapioca Pearls per 1 kg

Compare the macro and micronutrient content in 1 kg of Broccoli Raab 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 Broccoli Raab vs Tapioca Pearls:

• 1 kilogram of Broccoli Raab has more Vitamin A, 40.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 2.4 times more Vitamin B5, 21.4 times more Vitamin B6, 20.8 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 Raw Broccoli Raab as well as Dry Tapioca Pearls have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Broccoli Raab vs Tapioca Pearls:

• 1 kilogram of Broccoli Raab has 5.4 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 22 times more Magnesium, 3.6 times more Manganese, 10.4 times more Phosphorus, 17.8 times more Potassium, 33 times more Sodium, 6.4 times more Zinc and 8.4 times more Water than Tapioca Pearls.
• 1 kilogram of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium and Zinc
• Both Raw Broccoli Raab as well as Dry Tapioca Pearls lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Broccoli Raab has 189 times more Omega 3, 3 times more Fiber and 16.7 times more Protein than Tapioca Pearls.
• While 1 kg of Dry Tapioca Pearls contains 16.3 times more Energy, 31.1 times more Carbohydrate and 8.8 times more Sugars than Raw Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• 1 kilogram of Tapioca Pearls provide inadequate amounts of Omega 3 and Protein
• Both Raw Broccoli Raab as well as Dry Tapioca Pearls provide inadequate amounts of Omega 6 in one kilogram.