Comparing Nutrients in 1 kilogram Navel Oranges VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Navel Oranges	Tapioca Pearls	Recommended Dietary Allowance
Energy	17% 490kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	96% 125g	682% 887g	130g per day for Men 19-50 years
Sugars	117% 85g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	23.7% 9g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	85% 340μg	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	657% 591mg	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	10% 1.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tapioca Pearls	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	33% 230mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tapioca Pearls per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges 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 Navel Oranges vs Tapioca Pearls:

• 1 kilogram of Navel Oranges has 17 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 1.9 times more Vitamin B5, 9.9 times more Vitamin B6, 8.5 times more Vitamin B9 and more Vitamin C than Tapioca Pearls.
• 1 kilogram of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Navel Oranges as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Tapioca Pearls:

• 1 kilogram of Navel Oranges has 2.2 times more Calcium, 2 times more Copper, 11 times more Magnesium, 3.3 times more Phosphorus, 15.1 times more Potassium and 7.8 times more Water than Tapioca Pearls.
• While 1 kg of Dry Tapioca Pearls contains 12.2 times more Iron and 3.8 times more Manganese than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Navel Oranges as well as Dry Tapioca Pearls lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.5 times more Sugars and 2.4 times more Fiber than Tapioca Pearls.
• While 1 kg of Dry Tapioca Pearls contains 7.3 times more Energy and 7.1 times more Carbohydrate than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy
• Both Raw Navel Oranges as well as Dry Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.