Comparing Nutrients in 1 pound 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	56% 1624kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	21% 15g	11.6% 8.4g	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	% 8.4g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	42.3% 23.7g	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	1.5% 0.018mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	26% 0.34mg	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	4.54% 18μg	41% 163μg	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	6.05% 5.44mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	68% 0.61mg	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	89.6% 7.17mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	33% 0.76mg	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	4.54% 31.8mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.35% 50g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.