Comparing Nutrients in 5 ounces Hard Red Spring Wheat VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Hard Red Spring Wheat	Tapioca Pearls	Recommended Dietary Allowance
Energy	16% 466kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.029% 0.028g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	6.06% 1.03g	0.017% 0.003g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	97% 126g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	6.55% 4.75g	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	45.5% 17.3g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	39% 22g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	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	59.5% 0.71mg	0.47% 0.006mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	0.87% 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	15.2% 61μg	1.4% 5.67μg	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	9.54% 1.43mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Tapioca Pearls	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	3.15% 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	63.8% 5.1mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	42% 176mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	250% 5.75mg	6.78% 0.16mg	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	67.2% 471mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	14% 482mg	0.46% 15.6mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.94mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Tapioca Pearls per 5 oz

Compare the macro and micronutrient content in 5 oz of Hard Red Spring Wheat versus 5 oz of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Hard Red Spring Wheat vs Tapioca Pearls:

• 5 ounces of Hard Red Spring Wheat have 126 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 6.9 times more Vitamin B5, 42 times more Vitamin B6, 10.8 times more Vitamin B9 and more Vitamin E than Tapioca Pearls.
• 5 ounces of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Hard Red Spring Wheat as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Hard Red Spring Wheat vs Tapioca Pearls:

• 5 ounces of Hard Red Spring Wheat have 1.3 times more Calcium, 20.5 times more Copper, 2.3 times more Iron, 124 times more Magnesium, 36.9 times more Manganese, 47.4 times more Phosphorus, 30.9 times more Potassium, 88.4 times more Selenium and 23.2 times more Zinc than Tapioca Pearls.
• 5 ounces of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Hard Red Spring Wheat have 36 times more Omega 3, 363.5 times more Omega 6, 13.6 times more Fiber and 81.1 times more Protein than Tapioca Pearls.
• While 5 oz of Dry Tapioca Pearls contain 1.3 times more Carbohydrate and 8.2 times more Sugars than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Tapioca Pearls offer comparable quantities of Energy per five ounces.
• 5 ounces of Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6 and Protein