Comparing Nutrients in 1 pound Tapioca Pearls VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Tapioca Pearls	Baked Red Potatoes	Recommended Dietary Allowance
Energy	56% 1624kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.053% 0.009g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	68.4% 89g	130g per day for Men 19-50 years
Sugars	21% 15g	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.04g	g per day for Men 19-50 years
Fiber	10.7% 4.1g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	1.54% 0.86g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	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	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.8% 0.036mg	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.07% 91mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	87.7% 0.79mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	1.08% 4.54mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21.7% 0.5mg	34% 0.78mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	1.47% 50mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.35% 50g	9.4% 348g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tapioca Pearls vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain 18 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 2.5 times more Vitamin B5, 26.5 times more Vitamin B6, 6.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Tapioca Pearls vs Baked Red Potatoes:

• Dry Tapioca Pearls have 2.2 times more Calcium and 2.3 times more Iron than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8.7 times more Copper, 28 times more Magnesium, 1.6 times more Manganese, 10.3 times more Phosphorus, 49.5 times more Potassium, 3.3 times more Zinc and 7 times more Water than Dry Tapioca Pearls.

Comparison of macro-nutrients per 1 pound:

• Dry Tapioca Pearls have 4.1 times more Energy, 4.5 times more Carbohydrate and 2.3 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Fiber and 12.1 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.