Comparing Nutrients in 14 ounces Refined Sorghum Flour VS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	49% 1417kcal	21.4% 619kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	6.06% 5.87g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	94% 123g	130g per day for Men 19-50 years
Sugars	NA	3.56% 2.58g	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	0.38% 0.28g	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	% 1.35g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	47% 18g	38g per day for Men 19-50 years
Protein	67.5% 38g	40% 22.5g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	66% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	20% 0.26mg	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	NA	37.7% 151μg	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	2.65% 2.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	2.4% 24mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	79.4% 0.71mg	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	48% 3.85mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	170% 3.9mg	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	49.3% 345mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	222% 122μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	6.6% 244g	3700g per day for Men 19-50 years

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

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

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

• 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.2 times more Vitamin B1, 26.6 times more Vitamin B2, 2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2

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

• 14 ounces of Refined Sorghum Flour have 2 times more Potassium than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 20 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese and 2.2 times more Zinc than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Refined Sorghum Flour lack sufficient amounts of Copper
• Both Refined Unenriched Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Refined Sorghum Flour have 2.3 times more Energy, 2.5 times more Carbohydrate and 1.7 times more Protein than Cooked 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.4 times more Fiber than Refined Unenriched Sorghum Flour.