Comparing Nutrients in 100 calories UNCLE BENS Cooked Parboiled Brown Rice VS Whole Sorghum Flour

Weight per 100 calories

• UNCLE BENS Cooked Parboiled Brown Rice: 68g
• Whole Sorghum Flour: 28g

Whole-grain Sorghum Flour has 2.4 times more energy per unit of mass than UNCLE BENS Cooked Parboiled Brown Rice, which is high in comparison to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Discover which food has more nutrients per 100 calories - UNCLE BENS Cooked Parboiled Brown Rice or Whole Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	0.14% 0.1g	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% 0g	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	% 0g	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.1g	% 0.13g	g per day for Men 19-50 years
Fiber	3.04% 1.16g	4.84% 1.84g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	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	5.5% 0.066mg	7.64% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.1% 1.3mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.76% 0.075mg	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	0.68% 2.72μg	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	0% 0mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.27μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	0.2% 2.04mg	0.33% 3.34mg	1000mg per day for Men 19-50 years
Copper	9.75% 0.088mg	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	4.5% 0.36mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	6.3% 26.5mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.78mg	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	9.33% 65.3mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	1.22% 41.5mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	6.18% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.72mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	4.76% 0.52mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	1.2% 43.8g	0.077% 2.86g	3700g per day for Men 19-50 years

UNCLE BENS Cooked Parboiled Brown Rice VS Whole Sorghum Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - UNCLE BENS Cooked Parboiled Brown Rice or Whole Sorghum Flour?

Lets compare vitamin content per 100 calories of UNCLE BENS Cooked Parboiled Brown Rice vs Whole Sorghum Flour:

• 100 calories of UNCLE BENS Cooked Parboiled Brown Rice have 2.8 times more Vitamin B2 and 1.2 times more Vitamin B5 than Whole Sorghum Flour.
• While 100 kcal of Whole-grain Sorghum Flour contain 1.4 times more Vitamin B1 than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Whole Sorghum Flour provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for UNCLE BENS Cooked Parboiled Brown Rice vs Whole Sorghum Flour:

• 100 calories of UNCLE BENS Cooked Parboiled Brown Rice have 1.2 times more Copper, 2.2 times more Manganese and 1.9 times more Selenium than Whole Sorghum Flour.
• While 100 kcal of Whole-grain Sorghum Flour contain 2.4 times more Iron, 1.3 times more Magnesium and 2.2 times more Potassium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Whole Sorghum Flour contain similar levels of Phosphorus and Zinc per 100 calories.
• 100 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Whole-grain Sorghum Flour contain 2.1 times more Omega 6 and 1.6 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Whole Sorghum Flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Whole-grain Sorghum Flour provide inadequate amounts of Omega 3 in 100 calories.