Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS 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	21.4% 619kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.87g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	NA	6.55% 2.1g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	234% 304g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	10.6% 7.7g	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	0.38% 0.28g	0.88% 0.64g	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	% 0.28g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.87g	g per day for Men 19-50 years
Fiber	47% 18g	69% 26g	38g per day for Men 19-50 years
Protein	40% 22.5g	59.7% 33.5g	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	65% 0.78mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	99% 1.3mg	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	37.7% 151μg	25% 99μg	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	3.53% 3.18mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	21% 25.4μg	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	4.37% 43.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	112% 1mg	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	78.4% 6.27mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	217% 5mg	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	55% 385mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	6.6% 244g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 14 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 5 times more Vitamin B6 and 32 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.5 times more Selenium than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 1.4 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Whole-grain Sorghum Flour contain 2.3 times more Energy, 2.3 times more Fat, 2.5 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.