Comparing Nutrients in 7 ounces Tapioca Pearls VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Energy	24.5% 710kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	22% 28.8g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.67g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	11.3% 0.15mg	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	2% 7.94μg	18% 71.4μg	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	2.65% 2.4mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	29.8% 0.27mg	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	39% 3.14mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	14.5% 0.33mg	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	2% 14mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tapioca Pearls vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 29 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 9.3 times more Vitamin B6, 9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Canned All Types Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Dry Tapioca Pearls as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Tapioca Pearls vs Canned Kidney Beans:

• Dry Tapioca Pearls have 1.4 times more Iron than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Calcium, 6.8 times more Copper, 27 times more Magnesium, 1.5 times more Manganese, 12.9 times more Phosphorus, 21.5 times more Potassium, 296 times more Sodium, 3.8 times more Zinc and 7.1 times more Water than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Canned All Types Kidney Beans have similar amounts of Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Tapioca Pearls have 4.3 times more Energy, 6.1 times more Carbohydrate and 1.8 times more Sugars than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 82 times more Omega 3, 4.8 times more Fiber and 27.5 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.