Comparing Nutrients in 500 calories Tapioca Pearls VS Triticale

Weight per 500 calories

• Tapioca Pearls: 140g
• Triticale: 149g

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

Which food has more nutrients per 500 calories - Tapioca Pearls or Triticale?

Macros Ratio

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

Macro Nutrients

	Tapioca Pearls	Triticale	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.029% 0.028g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	0.022% 0.007g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.087% 0.001g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.016% 0.003g	7.47% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	82.6% 107g	130g per day for Men 19-50 years
Sugars	6.45% 4.68g	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	3.3% 1.26g	NA	38g per day for Men 19-50 years
Protein	0.47% 0.27g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Triticale	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.47% 0.006mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	39.3% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.86% 0.011mg	15.8% 0.21mg	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	1.4% 5.6μg	27% 109μg	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	8.93% 1.34mg	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	Triticale	Recommended Dietary Allowance
Calcium	2.8% 28mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	75.6% 0.68mg	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	27.6% 2.2mg	48% 3.82mg	8mg per day for Men 19-50 years
Magnesium	0.33% 1.4mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	6.68% 0.15mg	208% 4.78mg	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	1.4% 9.78mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	0.45% 15.4mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	2.03% 1.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.5% 7.44mg	1500mg per day for Men 19-50 years
Zinc	1.52% 0.17mg	46.7% 5.13mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.42% 15.6g	3700g per day for Men 19-50 years

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

• Triticale contains 110.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 10.4 times more Vitamin B5, 18.4 times more Vitamin B6, 19.4 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Triticale have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tapioca Pearls vs Triticale:

• Triticale contains 2 times more Calcium, 24.3 times more Copper, 1.7 times more Iron, 138.5 times more Magnesium, 31.1 times more Manganese, 54.5 times more Phosphorus, 32.2 times more Potassium and 30.6 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 500 calories:

• Triticale contains 65 times more Omega 3, 454.4 times more Omega 6 and 73.2 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Triticale have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Dry Tapioca Pearls as well as Triticale have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.