Comparing Nutrients in 100 grams Tapioca Pearls VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Tapioca Pearls	0%	0%	100%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Tapioca Pearls	Whole Triticale Flour	Recommended Dietary Allowance
Energy	12.3% 358kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	0.021% 0.02g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.016% 0.005g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	4.36% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.2% 88.7g	56.3% 73g	130g per day for Men 19-50 years
Sugars	4.62% 3.35g	NA	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	2.37% 0.9g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	0.34% 0.19g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Tapioca Pearls	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.33% 0.004mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	18% 2.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	43.4% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.62% 0.008mg	31% 0.4mg	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	1% 4μg	18.5% 74μg	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	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tapioca Pearls	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	2% 20mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	62% 0.56mg	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	19.8% 1.58mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	0.24% 1mg	36.4% 153mg	420mg per day for Men 19-50 years
Manganese	4.8% 0.11mg	182% 4.2mg	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	1% 7mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	0.32% 11mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tapioca Pearls vs Whole Triticale Flour:

• Whole-grain Triticale Flour contains 94.5 times more Vitamin B1, more Vitamin B2, more Vitamin B3, 16.1 times more Vitamin B5, 50.4 times more Vitamin B6, 18.5 times more Vitamin B9 and more Vitamin E than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tapioca Pearls vs Whole Triticale Flour:

• Whole-grain Triticale Flour contains 1.8 times more Calcium, 28 times more Copper, 1.6 times more Iron, 153 times more Magnesium, 38 times more Manganese, 45.9 times more Phosphorus, 42.4 times more Potassium and 22.2 times more Zinc than Dry Tapioca Pearls.

Comparison of macro-nutrients per 100 grams:

• Dry Tapioca Pearls have 1.2 times more Carbohydrate than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 90.5 times more Fat, 53 times more Omega 3, 370.5 times more Omega 6, 16.2 times more Fiber and 69.4 times more Protein than Dry Tapioca Pearls.
• Both Dry Tapioca Pearls and Whole-grain Triticale Flour have similar amounts of Energy per 100 g.
• Both Dry Tapioca Pearls as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.