Comparing Nutrients in 1 pound Enriched Semolina VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Enriched Semolina	Tapioca Pearls	Recommended Dietary Allowance
Energy	56.3% 1633kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.094% 0.091g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	309% 402g	130g per day for Men 19-50 years
Sugars	NA	21% 15g	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	46.6% 17.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	103% 57.5g	1.54% 0.86g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	307% 3.68mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	2.8% 0.036mg	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	208% 830μg	4.54% 18μg	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	7.86% 1.18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Tapioca Pearls	Recommended Dietary Allowance
Calcium	7.7% 77mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	10% 0.091mg	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	247% 19.8mg	89.6% 7.17mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	1.08% 4.54mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	21.7% 0.5mg	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	88% 617mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	737% 406μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Enriched Semolina vs Tapioca Pearls:

• Enriched Semolina has 202.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 4.3 times more Vitamin B5, 12.9 times more Vitamin B6, 45.8 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• Both Enriched Semolina as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Enriched Semolina vs Tapioca Pearls:

• Enriched Semolina has 9.5 times more Copper, 2.8 times more Iron, 47 times more Magnesium, 5.6 times more Manganese, 19.4 times more Phosphorus, 16.9 times more Potassium, 111.8 times more Selenium and 8.8 times more Zinc than Dry Tapioca Pearls.
• Both Enriched Semolina and Dry Tapioca Pearls have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Semolina has 52.5 times more Fat, 37 times more Omega 3, 196.5 times more Omega 6, 4.3 times more Fiber and 66.7 times more Protein than Dry Tapioca Pearls.
• Both Enriched Semolina and Dry Tapioca Pearls have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Enriched Semolina as well as Dry Tapioca Pearls have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.