Comparing Nutrients in 7 ounces Dark Rye Flour VS 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	22.2% 645kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	1.67% 0.53g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	18.2% 0.29g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.023% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	135% 176g	130g per day for Men 19-50 years
Sugars	6.32% 4.6g	9.17% 6.65g	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	0.63% 0.46g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.57g	NA	g per day for Men 19-50 years
Fiber	124% 47.2g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	56.4% 31.6g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.3% 0.63mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.3% 0.5mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.47mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	1.22% 0.016mg	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	16.4% 65.5μg	2% 7.94μg	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	36% 5.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.76% 11.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Tapioca Pearls	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	4.4% 0.04mg	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	123% 9.86mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	523% 12mg	9.5% 0.22mg	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	141% 990mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	42% 1423mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	65% 35.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Tapioca Pearls per 7 oz

Compare the macro and micronutrient content in 7 oz of Dark Rye Flour versus 7 oz of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dark Rye Flour vs Tapioca Pearls:

• 7 ounces of Dark Rye Flour have 79 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 10.8 times more Vitamin B5, 55.4 times more Vitamin B6, 8.3 times more Vitamin B9, more Vitamin E and more Vitamin K than Tapioca Pearls.
• 7 ounces of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Dark Rye Flour as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Dark Rye Flour vs Tapioca Pearls:

• 7 ounces of Dark Rye Flour have 1.9 times more Calcium, 28 times more Copper, 3.1 times more Iron, 160 times more Magnesium, 55.1 times more Manganese, 71.3 times more Phosphorus, 65.2 times more Potassium, 22.5 times more Selenium and 42 times more Zinc than Tapioca Pearls.
• 7 ounces of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dark Rye Flour have 111 times more Fat, 147 times more Omega 3, 449.5 times more Omega 6, 26.4 times more Fiber and 83.7 times more Protein than Tapioca Pearls.
• While 7 oz of Dry Tapioca Pearls contain 1.3 times more Carbohydrate and 1.5 times more Sugars than Dark Rye Flour.
• Both Dark Rye Flour and Tapioca Pearls offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6 and Protein