Comparing Nutrients in 100 grams Enriched Semolina VS Tapioca Pearls

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Tapioca Pearls	0%	0%	100%

Macro Nutrients

	Enriched Semolina	Tapioca Pearls	Recommended Dietary Allowance
Energy	12.4% 360kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	56% 73g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	10.3% 3.9g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	22.6% 12.7g	0.34% 0.19g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	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	67.6% 0.81mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.4% 6mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	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	45.8% 183μg	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	1.73% 0.26mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Tapioca Pearls	Recommended Dietary Allowance
Calcium	1.7% 17mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	54.5% 4.36mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	11% 47mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	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	19.4% 136mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	5.47% 186mg	0.32% 11mg	3400mg per day for Men 19-50 years
Selenium	163% 89.4μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Enriched Semolina has 202.8 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 4.3 times more Vitamin B5, 12.9 times more Vitamin B6, 45.8 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• Both Enriched Semolina as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Enriched Semolina vs Tapioca Pearls:

• Enriched Semolina has 9.5 times more Copper, 2.8 times more Iron, 47 times more Magnesium, 5.6 times more Manganese, 19.4 times more Phosphorus, 16.9 times more Potassium, 111.8 times more Selenium and 8.8 times more Zinc than Dry Tapioca Pearls.
• Both Enriched Semolina and Dry Tapioca Pearls have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Enriched Semolina has 52.5 times more Fat, 37 times more Omega 3, 196.5 times more Omega 6, 4.3 times more Fiber and 66.7 times more Protein than Dry Tapioca Pearls.
• Both Enriched Semolina and Dry Tapioca Pearls have similar amounts of Energy and Carbohydrate per 100 g.
• Both Enriched Semolina as well as Dry Tapioca Pearls have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.