Comparing Nutrients in 1 kilogram Medium Rye flour VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Medium Rye flour	Tapioca Pearls	Recommended Dietary Allowance
Energy	120% 3490kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	682% 887g	130g per day for Men 19-50 years
Sugars	15% 11g	46.2% 33.5g	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	1.66% 1.2g	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	311% 118g	23.7% 9g	38g per day for Men 19-50 years
Protein	194% 109g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	6.15% 0.08mg	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	85% 340μg	10% 40μg	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	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	95% 14.3mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Tapioca Pearls	Recommended Dietary Allowance
Calcium	24% 240mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	22.2% 0.2mg	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	318% 25.4mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	48% 1.1mg	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	321% 2250mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	3.24% 110mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.96% 110g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Tapioca Pearls per 1 kg

Compare the macro and micronutrient content in 1 kg of Medium Rye flour versus 1 kg of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Medium Rye flour vs Tapioca Pearls:

• 1 kilogram of Medium Rye flour has 71.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 3.6 times more Vitamin B5, 33.5 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin E and more Vitamin K than Tapioca Pearls.
• 1 kilogram of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Medium Rye flour as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Medium Rye flour vs Tapioca Pearls:

• 1 kilogram of Medium Rye flour has 16.6 times more Copper, 1.6 times more Iron, 63 times more Magnesium, 21.9 times more Manganese, 32.1 times more Phosphorus, 34 times more Potassium, 18 times more Selenium and 18.1 times more Zinc than Tapioca Pearls.
• 1 kilogram of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medium Rye flour has 98 times more Omega 3, 299 times more Omega 6, 13.1 times more Fiber and 57.3 times more Protein than Tapioca Pearls.
• While 1 kg of Dry Tapioca Pearls contains 3 times more Sugars than Medium Rye flour.
• Both Medium Rye flour and Tapioca Pearls offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6 and Protein