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

Weight per 100 calories

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

Whole Sorghum Flour has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 100 calories of Whole Sorghum Flour have 2.2 times more Vitamin B6 than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 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-grain Sorghum Flour.
• Both Whole Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina 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 Whole-grain Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Vitamin K in 100 calories.

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

• 100 calories of Whole Sorghum Flour have 1.3 times more Magnesium, 1.2 times more Phosphorus and 2 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.6 times more Copper, 1.8 times more Manganese, 5.8 times more Selenium and 1.4 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron per 100 calories.
• 100 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Whole-grain Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.6 times more Fiber and 1.5 times more Protein than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 calories.