Comparing Nutrients in 7 ounces Tapioca Pearls VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Tapioca Pearls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 710kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	7.47% 5.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	123% 1.6mg	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	118% 470μg	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	3.1% 2.78mg	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	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	404% 3.63mg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	182% 4.2mg	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	327% 2292mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tapioca Pearls vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 26.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 52.1 times more Vitamin B5, 100.5 times more Vitamin B6, 59.3 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 Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tapioca Pearls vs Roasted Sunflower Seeds:

• Dry Roasted Sunflower Seed Kernels no Salt contain 3.5 times more Calcium, 91.5 times more Copper, 2.4 times more Iron, 129 times more Magnesium, 19.2 times more Manganese, 165 times more Phosphorus, 77.3 times more Potassium, 99.1 times more Selenium and 44.1 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 7 ounces:

• Dry Tapioca Pearls have 3.7 times more Carbohydrate and 1.2 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 2490 times more Fat, 1043.8 times more Saturated Fat, 69 times more Omega 3, 16391 times more Omega 6, 12.3 times more Fiber and 101.7 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.