Comparing Nutrients in 7 ounces Medium Rye flour VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Medium Rye flour	Tapioca Pearls	Recommended Dietary Allowance
Energy	24% 693kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	0.041% 0.04g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	115% 150g	135% 176g	130g per day for Men 19-50 years
Sugars	3% 2.2g	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	0.33% 0.24g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	61.6% 23.4g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	0.67% 0.38g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	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	47.5% 0.57mg	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.43mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	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	17% 67.5μg	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	19% 2.84mg	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

	Medium Rye flour	Tapioca Pearls	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	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	63% 5.04mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	208% 4.8mg	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	63.8% 447mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	0.64% 22mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	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	39% 4.3mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Tapioca Pearls per 7 oz

Compare the macro and micronutrient content in 7 oz of Medium 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 Medium Rye flour vs Tapioca Pearls:

• 7 ounces of Medium Rye flour have 71.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 3.6 times more Vitamin B5, 33.5 times more Vitamin B6, 8.5 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 Medium 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 Medium Rye flour vs Tapioca Pearls:

• 7 ounces of Medium Rye flour have 16.6 times more Copper, 1.6 times more Iron, 63 times more Magnesium, 21.9 times more Manganese, 32.1 times more Phosphorus, 34 times more Potassium, 18 times more Selenium and 18.1 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 Medium Rye flour have 98 times more Omega 3, 299 times more Omega 6, 13.1 times more Fiber and 57.3 times more Protein than Tapioca Pearls.
• While 7 oz of Dry Tapioca Pearls contain 3 times more Sugars than Medium Rye flour.
• Both Medium Rye flour and Tapioca Pearls offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6 and Protein