Comparing Nutrients in 500 calories Dark Rye Flour VS Tapioca Pearls

Weight per 500 calories

• Dark Rye Flour: 154g
• 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 - Dark Rye Flour or Tapioca Pearls?

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Dark Rye Flour	Tapioca Pearls	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.087% 0.001g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	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	81.2% 106g	95% 124g	130g per day for Men 19-50 years
Sugars	4.9% 3.55g	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	0.49% 0.35g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 2.77g	NA	g per day for Men 19-50 years
Fiber	96% 36.6g	3.3% 1.26g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	0.47% 0.27g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	0.17% 1.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.57mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	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	12.7% 50.8μg	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	28% 4.2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Tapioca Pearls	Recommended Dietary Allowance
Calcium	5.7% 57mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	96% 7.65mg	27.6% 2.2mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	0.33% 1.4mg	420mg per day for Men 19-50 years
Manganese	405% 9.33mg	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	110% 768mg	1.4% 9.78mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	0.45% 15.4mg	3400mg per day for Men 19-50 years
Selenium	50.3% 27.7μg	2.03% 1.1μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.08mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	1.52% 0.17mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.41% 15.3g	3700g per day for Men 19-50 years

Dark Rye Flour VS Tapioca Pearls Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dark Rye Flour or Tapioca Pearls?

Lets compare vitamin content per 500 calories of Dark Rye Flour vs Tapioca Pearls:

• 500 calories of Dark Rye Flour have 87 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 11.9 times more Vitamin B5, 61 times more Vitamin B6, 9.1 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 Dark Rye Flour 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 Dark Rye Flour vs Tapioca Pearls:

• 500 calories of Dark Rye Flour have 30.8 times more Copper, 3.5 times more Iron, 176.2 times more Magnesium, 60.7 times more Manganese, 78.5 times more Phosphorus, 71.8 times more Potassium, 24.8 times more Selenium and 46.3 times more Zinc than Tapioca Pearls.
• 500 calories of Tapioca Pearls lack sufficient amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc
• Both Dark Rye Flour as well as Dry Tapioca Pearls lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dark Rye Flour have 161.9 times more Omega 3, 29.1 times more Fiber and 92.2 times more Protein than Tapioca Pearls.
• Both Dark Rye Flour and Tapioca Pearls offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tapioca Pearls provide inadequate amounts of Omega 3, Fiber and Protein
• Both Dark Rye Flour as well as Dry Tapioca Pearls provide inadequate amounts of Omega 6 in 500 calories.