Comparing Nutrients in 7 ounces Tapioca Pearls VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Tapioca Pearls	Boiled Broccoli	Recommended Dietary Allowance
Energy	24.5% 710kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	11% 14.2g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	30.5% 0.4mg	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	53.6% 214μg	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	143% 129mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	16.7% 0.38mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tapioca Pearls vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 15.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 4.6 times more Vitamin B5, 25 times more Vitamin B6, 27 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 and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tapioca Pearls vs Boiled Broccoli:

• Dry Tapioca Pearls have 2.4 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2 times more Calcium, 3.1 times more Copper, 21 times more Magnesium, 1.8 times more Manganese, 9.6 times more Phosphorus, 26.6 times more Potassium, 2 times more Selenium, 41 times more Sodium, 3.8 times more Zinc and 8.1 times more Water than Dry Tapioca Pearls.

Comparison of macro-nutrients per 7 ounces:

• Dry Tapioca Pearls have 10.2 times more Energy, 12.4 times more Carbohydrate and 2.4 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 119 times more Omega 3, 3.7 times more Fiber and 12.5 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.