Comparing Nutrients in 7 ounces Oranges with Peel VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Oranges with Peel	Tapioca Pearls	Recommended Dietary Allowance
Energy	4.3% 125kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	135% 176g	130g per day for Men 19-50 years
Sugars	NA	9.17% 6.65g	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	23.5% 8.93g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	1.22% 0.016mg	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	15% 59.5μg	2% 7.94μg	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	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tapioca Pearls	Recommended Dietary Allowance
Calcium	14% 139mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	4.4% 0.04mg	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	20% 1.6mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	NA	9.5% 0.22mg	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	6.24% 43.7mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Tapioca Pearls per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Tapioca Pearls:

• 7 ounces of Oranges with Peel have 25 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 2.4 times more Vitamin B5, 11.6 times more Vitamin B6, 7.5 times more Vitamin B9 and more Vitamin C than Tapioca Pearls.
• 7 ounces of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Raw Oranges with Peel as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Tapioca Pearls:

• 7 ounces of Oranges with Peel have 3.5 times more Calcium, 2.9 times more Copper, 14 times more Magnesium, 3.1 times more Phosphorus, 17.8 times more Potassium and 7.5 times more Water than Tapioca Pearls.
• While 7 oz of Dry Tapioca Pearls contain 2 times more Iron than Raw Oranges with Peel .
• 7 ounces of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Oranges with Peel as well as Dry Tapioca Pearls lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 5 times more Fiber and 6.8 times more Protein than Tapioca Pearls.
• While 7 oz of Dry Tapioca Pearls contain 5.7 times more Energy and 5.7 times more Carbohydrate than Raw Oranges with Peel .
• 7 ounces of Tapioca Pearls provide inadequate amounts of Protein
• Both Raw Oranges with Peel as well as Dry Tapioca Pearls provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.