Comparing Nutrients in 5 ounces Cooked Broccoli Raab VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	18% 0.28g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.42g	97% 126g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	6.55% 4.75g	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	0.47% 0.34g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	9.7% 5.43g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	35.8% 322μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.86mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0.87% 0.011mg	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	25% 101μg	1.4% 5.67μg	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	58.3% 52.4mg	0% 0mg	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	24% 3.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	302% 363μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Calcium	16.7% 167mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	3.15% 0.028mg	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	22.5% 1.8mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	6.78% 0.16mg	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	16.6% 116mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	0.46% 15.6mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Tapioca Pearls per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Broccoli Raab versus 5 oz of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Broccoli Raab vs Tapioca Pearls:

• 5 ounces of Cooked Broccoli Raab have more Vitamin A, 42.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 3.3 times more Vitamin B5, 27.5 times more Vitamin B6, 17.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Tapioca Pearls.
• 5 ounces of Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Dry Tapioca Pearls have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Broccoli Raab vs Tapioca Pearls:

• 5 ounces of Cooked Broccoli Raab have 5.9 times more Calcium, 3.8 times more Copper, 27 times more Magnesium, 3.5 times more Manganese, 11.7 times more Phosphorus, 31.2 times more Potassium, 1.6 times more Selenium, 56 times more Sodium, 4.5 times more Zinc and 8.3 times more Water than Tapioca Pearls.
• Both Cooked Broccoli Raab and Tapioca Pearls contain similar levels of Iron per five ounces.
• 5 ounces of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Broccoli Raab have 201 times more Omega 3, 3.1 times more Fiber and 20.2 times more Protein than Tapioca Pearls.
• While 5 oz of Dry Tapioca Pearls contain 14.3 times more Energy, 28.4 times more Carbohydrate and 5.4 times more Sugars than Cooked Broccoli Raab.
• 5 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• 5 ounces of Tapioca Pearls provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Dry Tapioca Pearls provide inadequate amounts of Omega 6 in five ounces.