Comparing Nutrients in 1 kilogram Tapioca Pearls VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Energy	123% 3580kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	682% 887g	112% 145g	130g per day for Men 19-50 years
Sugars	46.2% 33.5g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	23.7% 9g	113% 43g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	57% 0.74mg	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	10% 40μg	90% 360μg	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	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	150% 1.35mg	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	198% 16mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	73% 1.68mg	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	10% 70mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	2.97% 110g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tapioca Pearls vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 29 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 9.3 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Dry Tapioca Pearls as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Tapioca Pearls vs Canned Kidney Beans:

• Dry Tapioca Pearls have 1.4 times more Iron than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Calcium, 6.8 times more Copper, 27 times more Magnesium, 1.5 times more Manganese, 12.9 times more Phosphorus, 21.5 times more Potassium, 296 times more Sodium, 3.8 times more Zinc and 7.1 times more Water than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Canned All Types Kidney Beans have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Tapioca Pearls have 4.3 times more Energy, 6.1 times more Carbohydrate and 1.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 82 times more Omega 3, 4.8 times more Fiber and 27.5 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.