Comparing Nutrients in 100 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour

Weight per 100 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 64g
• Whole Sorghum Flour: 28g

Whole-grain Sorghum Flour has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Whole Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	NA	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15.2% 19.8g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	0.75% 0.54g	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	0.062% 0.045g	0.061% 0.045g	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	% 0.045g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.064g	% 0.13g	g per day for Men 19-50 years
Fiber	7.6% 2.9g	4.84% 1.84g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	7.64% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.2% 0.042mg	6.96% 0.091mg	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	6.1% 24.4μg	1.74% 6.96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.25% 0.22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	0.71% 7.05mg	0.33% 3.34mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	7.83% 0.07mg	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	12.7% 1mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.26% 26.3mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	15.2% 0.35mg	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	8.9% 62mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	35.8% 19.7μg	6.18% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.56mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	1.07% 39.4g	0.077% 2.86g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Whole Sorghum Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Whole Sorghum Flour?

Lets compare vitamin content per 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Whole Sorghum Flour.
• While 100 kcal of Whole-grain Sorghum Flour contain 2.2 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Copper, 1.8 times more Manganese, 5.8 times more Selenium and 1.4 times more Zinc than Whole Sorghum Flour.
• While 100 kcal of Whole-grain Sorghum Flour contain 1.3 times more Magnesium and 2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour contain similar levels of Iron and Phosphorus per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Fiber and 1.5 times more Protein than Whole Sorghum Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 100 calories.