Comparing Nutrients in 100 grams Rye VS Tapioca Pearls

Macros Ratio

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

Macro Nutrients

	Rye	Tapioca Pearls	Recommended Dietary Allowance
Energy	11.7% 338kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	6.75% 0.11g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.012% 0.002g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.4% 76g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.62% 3.35g	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	0.15% 0.11g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	39.7% 15g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	0.34% 0.19g	56g per day for Men 19-50 years

Vitamins

	Rye	Tapioca Pearls	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.3% 0.32mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.3% 0.25mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	0.62% 0.008mg	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	9.5% 38μg	1% 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	5.67% 0.85mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Tapioca Pearls	Recommended Dietary Allowance
Calcium	2.4% 24mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	2.22% 0.02mg	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	33% 2.63mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	4.8% 0.11mg	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	47.4% 332mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	0.32% 11mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Tapioca Pearls per 100 g

Compare the macro and micronutrient content in 100 g of Rye versus 100 g of Tapioca Pearls to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rye vs Tapioca Pearls:

• 100 grams of Rye have 79 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 10.8 times more Vitamin B5, 36.8 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin E and more Vitamin K than Tapioca Pearls.
• 100 grams of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Rye grain as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rye vs Tapioca Pearls:

• 100 grams of Rye have 18.4 times more Copper, 1.7 times more Iron, 110 times more Magnesium, 23.4 times more Manganese, 47.4 times more Phosphorus, 46.4 times more Potassium, 17.4 times more Selenium and 22.1 times more Zinc than Tapioca Pearls.
• 100 grams of Tapioca Pearls lack sufficient amounts of Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rye have 108 times more Omega 3, 329.5 times more Omega 6, 16.8 times more Fiber and 54.4 times more Protein than Tapioca Pearls.
• While 100 g of Dry Tapioca Pearls contain 3.4 times more Sugars than Rye grain.
• Both Rye and Tapioca Pearls offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Tapioca Pearls provide inadequate amounts of Omega 3, Omega 6 and Protein