Comparing Nutrients in 100 grams Hard Red Winter Wheat VS Tapioca Pearls

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Tapioca Pearls	Recommended Dietary Allowance
Energy	11.3% 327kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.021% 0.02g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.016% 0.005g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	3.53% 0.6g	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	54.8% 71g	68.2% 88.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	32% 12g	2.37% 0.9g	38g per day for Men 19-50 years
Protein	22.5% 12.6g	0.34% 0.19g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	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	32% 0.38mg	0.33% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	6.73% 1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Tapioca Pearls	Recommended Dietary Allowance
Calcium	2.9% 29mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	48.2% 0.43mg	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	40% 3.2mg	19.8% 1.58mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	0.24% 1mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	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	41% 288mg	1% 7mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	0.32% 11mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	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	0.35% 13g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Tapioca Pearls per 100 g

Compare the macro and micronutrient content in 100 g of Hard Red Winter Wheat 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 Hard Red Winter Wheat vs Tapioca Pearls:

• 100 grams of Hard Red Winter Wheat have 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 Tapioca Pearls.
• 100 grams of Tapioca Pearls have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E
• Both Hard Red Winter Wheat as well as Dry Tapioca Pearls have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Hard Red Winter Wheat vs Tapioca Pearls:

• 100 grams of Hard Red Winter Wheat have 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 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 Hard Red Winter Wheat have 300 times more Omega 6, 13.6 times more Fiber and 66.4 times more Protein than Tapioca Pearls.
• While 100 g of Dry Tapioca Pearls contain 8.2 times more Sugars than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Tapioca Pearls offer comparable quantities of Energy and Carbohydrate per 100 grams.
• 100 grams of Tapioca Pearls provide inadequate amounts of Omega 6 and Protein
• Both Hard Red Winter Wheat as well as Dry Tapioca Pearls provide inadequate amounts of Omega 3 in 100 grams.