Comparing Nutrients in 5 ounces 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	17.5% 507kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.017% 0.003g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	6.55% 4.75g	2.87% 2.1g	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	3.36% 1.28g	11% 4.25g	38g per day for Men 19-50 years
Protein	0.48% 0.27g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.47% 0.006mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.87% 0.011mg	14% 0.18mg	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	1.4% 5.67μg	20% 79.4μg	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% 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	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	3.15% 0.028mg	5.35% 0.048mg	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	28% 2.24mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	6.78% 0.16mg	13.7% 0.32mg	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	1.4% 9.92mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	0.46% 15.6mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	2.06% 1.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.