Comparing Nutrients in 1 pound 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	56% 1624kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	21% 15g	9.2% 6.67g	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	10.7% 4.1g	36% 13.6g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	45.4% 0.59mg	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	63.5% 254μg	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	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	9.07% 91mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	17% 0.15mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	44% 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	4.54% 31.8mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.35% 50g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.