Comparing Nutrients in 1 kilogram Tapioca Pearls VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	123% 3580kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	682% 887g	41% 53.5g	130g per day for Men 19-50 years
Sugars	46.2% 33.5g	20.3% 14.7g	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	23.7% 9g	79% 30g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	100% 1.3mg	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	140% 560μg	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	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	37.8% 0.34mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	97% 2.23mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.97% 110g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tapioca Pearls vs Cooked Chopped Frozen Broccoli:

• Boiled Chopped Frozen Broccoli contains 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, 14 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tapioca Pearls vs Cooked Chopped Frozen Broccoli:

• Dry Tapioca Pearls have 2.6 times more Iron than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.7 times more Calcium, 1.7 times more Copper, 13 times more Magnesium, 2 times more Manganese, 7 times more Phosphorus, 12.9 times more Potassium, 2.3 times more Zinc and 8.3 times more Water than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Boiled Chopped Frozen Broccoli have similar amounts of Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry Tapioca Pearls have 12.8 times more Energy, 16.6 times more Carbohydrate and 2.3 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 42 times more Omega 3, 3.3 times more Fiber and 16.3 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.