Comparing Nutrients in 7 ounces Tapioca Pearls VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Tapioca Pearls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.5% 710kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	44% 14g	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	399% 68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	35% 45.4g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	8.5% 6.17g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	55.4% 21g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Oil 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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	282% 155μg	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	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.083% 3.06g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels contain 80 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 51.4 times more Vitamin B5, 99 times more Vitamin B6, 58.5 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 Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oil Roasted Sunflower Seed Kernels contain 4.4 times more Calcium, 90.2 times more Copper, 2.7 times more Iron, 127 times more Magnesium, 18.9 times more Manganese, 162.7 times more Phosphorus, 43.9 times more Potassium, 97.8 times more Selenium and 43.4 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 7 ounces:

• Dry Tapioca Pearls have 3.9 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 2565 times more Fat, 1413.6 times more Saturated Fat, 81 times more Omega 3, 17104 times more Omega 6, 11.8 times more Fiber and 105.6 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Oil Roasted Sunflower Seed Kernels have similar amounts of Sugars per 7 oz.
• Both Dry Tapioca Pearls as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.