Comparing Nutrients in 7 ounces Tapioca Pearls VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Tapioca Pearls	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	24.5% 710kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.041% 0.04g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.031% 0.01g	1.67% 0.53g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	109% 141g	130g per day for Men 19-50 years
Sugars	9.17% 6.65g	1.12% 0.81g	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	4.7% 1.8g	63.7% 24.2g	38g per day for Men 19-50 years
Protein	0.67% 0.38g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.66% 0.008mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	67.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.22% 0.016mg	45.8% 0.6mg	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	2% 7.94μg	19% 75.4μg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	4.4% 0.04mg	96% 0.86mg	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	39% 3.14mg	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	0.47% 2mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	344% 7.9mg	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	2% 14mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	0.64% 22mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Tapioca Pearls VS Hard Red Winter Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Tapioca Pearls versus 7 oz of Hard Red Winter Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tapioca Pearls vs Hard Red Winter Wheat:

• 7 oz of Hard Red Winter Wheat contain 95.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 7.1 times more Vitamin B5, 37.5 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• 7 ounces of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Tapioca Pearls as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tapioca Pearls vs Hard Red Winter Wheat:

• 7 oz of Hard Red Winter Wheat contain 1.5 times more Calcium, 21.7 times more Copper, 2 times more Iron, 126 times more Magnesium, 36.2 times more Manganese, 41.1 times more Phosphorus, 33 times more Potassium, 88.4 times more Selenium and 22.1 times more Zinc than Dry 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 Tapioca Pearls have 1.2 times more Carbohydrate and 8.2 times more Sugars than Hard Red Winter Wheat.
• While 7 oz of Hard Red Winter Wheat contain 300 times more Omega 6, 13.6 times more Fiber and 66.4 times more Protein than Dry Tapioca Pearls.
• Both Tapioca Pearls and Hard Red Winter Wheat offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tapioca Pearls provide inadequate amounts of Omega 6 and Protein
• Both Dry Tapioca Pearls as well as Hard Red Winter Wheat provide inadequate amounts of Omega 3 in seven ounces.