Comparing Nutrients in 1 pound 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	56% 1624kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	9.07% 91mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	14% 1.54mg	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 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.