Comparing Nutrients in 500 calories Rice Bran VS Tapioca Pearls

Weight per 500 calories

• Rice Bran: 158g
• Tapioca Pearls: 140g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Rice Bran or Tapioca Pearls?

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Rice Bran	Tapioca Pearls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	20.6% 6.6g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	0.087% 0.001g	1.6g per day for Men 19-50 years
Omega 6	66.5% 11.3g	0.016% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.5% 78.6g	95% 124g	130g per day for Men 19-50 years
Sugars	1.96% 1.42g	6.45% 4.68g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	87.4% 33.2g	3.3% 1.26g	38g per day for Men 19-50 years
Protein	37.7% 21g	0.47% 0.27g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	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	363% 4.36mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	234% 11.7mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	495% 6.44mg	0.86% 0.011mg	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	25% 100μg	1.4% 5.6μg	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	52% 7.8mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Tapioca Pearls	Recommended Dietary Allowance
Calcium	9% 90mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	3.1% 0.028mg	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	367% 29.3mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	294% 1236mg	0.33% 1.4mg	420mg per day for Men 19-50 years
Manganese	978% 22.5mg	6.68% 0.15mg	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	379% 2653mg	1.4% 9.78mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	0.45% 15.4mg	3400mg per day for Men 19-50 years
Selenium	45% 24.7μg	2.03% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	87% 9.56mg	1.52% 0.17mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	0.41% 15.3g	3700g per day for Men 19-50 years

Rice Bran VS Tapioca Pearls Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice Bran or Tapioca Pearls?

Lets compare vitamin content per 500 calories of Rice Bran vs Tapioca Pearls:

• 500 calories of Rice Bran have 779.7 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 62 times more Vitamin B5, 576.4 times more Vitamin B6, 17.8 times more Vitamin B9 and more Vitamin E than Tapioca Pearls.
• 500 calories of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Crude Rice Bran as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rice Bran vs Tapioca Pearls:

• 500 calories of Rice Bran have 41.2 times more Copper, 13.3 times more Iron, 884.8 times more Magnesium, 146.4 times more Manganese, 271.4 times more Phosphorus, 152.9 times more Potassium, 22.1 times more Selenium and 57 times more Zinc than Tapioca Pearls.
• 500 calories of Tapioca Pearls lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Crude Rice Bran as well as Dry Tapioca Pearls lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice Bran have 1181.1 times more Fat, 945.1 times more Saturated Fat, 358 times more Omega 3, 4046.2 times more Omega 6, 26.4 times more Fiber and 79.6 times more Protein than Tapioca Pearls.
• While 500 kcal of Dry Tapioca Pearls contain 1.6 times more Carbohydrate than Crude Rice Bran.
• Both Rice Bran and Tapioca Pearls offer comparable quantities of Energy per 500 calories.
• 500 calories of Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein