Comparing Nutrients in 1 kilogram Tapioca Pearls VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	123% 3580kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.18% 0.37g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	135% 1.75mg	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	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 200mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	40% 0.36mg	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	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	111% 2.56mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.97% 110g	24.5% 906g	3700g per day for Men 19-50 years

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

• Frozen Broccoli Spears contain more Vitamin A, 18 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 1.8 times more Vitamin B5, 21.9 times more Vitamin B6, 23.5 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 Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Dry Tapioca Pearls have 2.2 times more Iron than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 2.1 times more Calcium, 1.8 times more Copper, 16 times more Magnesium, 2.3 times more Manganese, 8.4 times more Phosphorus, 22.7 times more Potassium, 2.4 times more Selenium, 17 times more Sodium, 2.8 times more Zinc and 8.2 times more Water than Dry Tapioca Pearls.

Comparison of macro-nutrients per 1 kilogram:

• Dry Tapioca Pearls have 12.3 times more Energy, 16.6 times more Carbohydrate and 2.3 times more Sugars than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 125 times more Omega 3, 3.3 times more Fiber and 16.1 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Frozen Broccoli Spears have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.