Comparing Nutrients in 7 ounces Tapioca Pearls VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Tapioca Pearls	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	40% 52g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	1.9% 1.37g	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	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Frozen Roasted Potatoes with Salt	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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	NA	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	NA	11mg per day for Men 19-50 years
Water	0.59% 22g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tapioca Pearls vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Dry Tapioca Pearls.

Comparing minerals per 7 ounces for Tapioca Pearls vs Frozen Roasted Potatoes with Salt:

• Dry Tapioca Pearls have 1.3 times more Calcium and 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 40.9 times more Potassium, 298 times more Sodium and 6.2 times more Water than Dry Tapioca Pearls.

Comparison of macro-nutrients per 7 ounces:

• Dry Tapioca Pearls have 2.8 times more Energy, 3.4 times more Carbohydrate and 4.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 90.5 times more Fat, 2.9 times more Fiber and 11.7 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.