Comparing Nutrients in 100 grams Cooked Broccoli Raab VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Cooked Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Energy	0.86% 25kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	12.6% 0.2g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.4% 3.12g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	4.62% 3.35g	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	0.33% 0.24g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	6.84% 3.83g	0.34% 0.19g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	25.2% 227μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	0.62% 0.008mg	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	17.8% 71μg	1% 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	41% 37mg	0% 0mg	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	17% 2.53mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	213% 256μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Tapioca Pearls	Recommended Dietary Allowance
Calcium	11.8% 118mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	2.22% 0.02mg	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	16% 1.27mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	4.8% 0.11mg	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	11.7% 82mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	0.32% 11mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	3.73% 56mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Tapioca Pearls per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Broccoli Raab versus 100 g of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Broccoli Raab vs Tapioca Pearls:

• 100 grams of Cooked Broccoli Raab have more Vitamin A, 42.3 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 3.3 times more Vitamin B5, 27.5 times more Vitamin B6, 17.8 times more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Tapioca Pearls.
• 100 grams of Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Broccoli Raab as well as Dry Tapioca Pearls have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Broccoli Raab vs Tapioca Pearls:

• 100 grams of Cooked Broccoli Raab have 5.9 times more Calcium, 3.8 times more Copper, 27 times more Magnesium, 3.5 times more Manganese, 11.7 times more Phosphorus, 31.2 times more Potassium, 1.6 times more Selenium, 56 times more Sodium, 4.5 times more Zinc and 8.3 times more Water than Tapioca Pearls.
• Both Cooked Broccoli Raab and Tapioca Pearls contain similar levels of Iron per 100 grams.
• 100 grams of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Broccoli Raab have 201 times more Omega 3, 3.1 times more Fiber and 20.2 times more Protein than Tapioca Pearls.
• While 100 g of Dry Tapioca Pearls contain 14.3 times more Energy, 28.4 times more Carbohydrate and 5.4 times more Sugars than Cooked Broccoli Raab.
• 100 grams of Cooked Broccoli Raab provide inadequate amounts of Energy
• 100 grams of Tapioca Pearls provide inadequate amounts of Omega 3 and Protein
• Both Cooked Broccoli Raab as well as Dry Tapioca Pearls provide inadequate amounts of Omega 6 in 100 grams.