Comparing Nutrients in 1 kilogram Tapioca Pearls VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Tapioca Pearls	Whole Triticale Flour	Recommended Dietary Allowance
Energy	123% 3580kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	9.94% 3.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	43.6% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	682% 887g	563% 731g	130g per day for Men 19-50 years
Sugars	46.2% 33.5g	NA	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	23.7% 9g	384% 146g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	315% 3.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	179% 28.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	434% 21.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	310% 4.03mg	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	10% 40μg	185% 740μg	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	0% 0mg	60% 9mg	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	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	20% 200mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	621% 5.6mg	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	198% 16mg	324% 26mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	364% 1530mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	1820% 42mg	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	10% 70mg	459% 3210mg	700mg per day for Men 19-50 years
Potassium	3.24% 110mg	137% 4660mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	2.97% 110g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tapioca Pearls vs Whole Triticale Flour:

• Whole-grain Triticale Flour contains 94.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 16.1 times more Vitamin B5, 50.4 times more Vitamin B6, 18.5 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tapioca Pearls vs Whole Triticale Flour:

• Whole-grain Triticale Flour contains 1.8 times more Calcium, 28 times more Copper, 1.6 times more Iron, 153 times more Magnesium, 38 times more Manganese, 45.9 times more Phosphorus, 42.4 times more Potassium and 22.2 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 1 kilogram:

• Dry Tapioca Pearls have 1.2 times more Carbohydrate than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 90.5 times more Fat, 53 times more Omega 3, 370.5 times more Omega 6, 16.2 times more Fiber and 69.4 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Whole-grain Triticale Flour have similar amounts of Energy per 1 kg.
• Both Dry Tapioca Pearls as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.