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

Weight per 100 calories

• Whole Sorghum Flour: 28g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Whole Sorghum Flour	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	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	0.84% 0.61g	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	0.076% 0.055g	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	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.11g	g per day for Men 19-50 years
Fiber	4.84% 1.84g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.96% 0.091mg	5.1% 0.066mg	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	7.9% 31.6μg	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	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.33% 3.34mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	7.83% 0.07mg	12% 0.11mg	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% 0.94mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	25.4% 0.58mg	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	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	6.18% 3.4μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	0.069% 2.56g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Whole Sorghum Flour have 1.4 times more Vitamin B6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.5 times more Vitamin B9 than Whole-grain Sorghum Flour.
• 100 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Whole-grain Sorghum Flour as well as Dry 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 51% Whole Wheat Pasta with Enriched Semolina:

• 100 calories of Whole Sorghum Flour have 1.3 times more Magnesium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.5 times more Copper, 1.7 times more Manganese, 6.3 times more Selenium and 1.3 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Phosphorus and Potassium per 100 calories.
• Both Whole-grain Sorghum Flour as well as Dry 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 calories of Whole Sorghum Flour have 1.7 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Fiber and 1.6 times more Protein than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of 51% Whole Wheat Pasta with Enriched Semolina provide inadequate amounts of Omega 6
• Both Whole-grain Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 3 in 100 calories.