Comparing Nutrients in 14 ounces Whole Sorghum Flour VS 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	49% 1425kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	4% 1.3g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	18.5% 3.14g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	224% 291g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	12% 8.73g	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	0.88% 0.64g	1.1% 0.79g	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	% 5.2g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 1.6g	g per day for Men 19-50 years
Fiber	69% 26g	118% 45g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	94% 52.4g	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	109% 1.3mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	96% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	214% 34.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	73.3% 0.95mg	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	25% 99μg	113% 452μg	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	3.53% 3.18mg	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	13.2% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	2.98% 3.57μg	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	4.76% 47.6mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	172% 1.55mg	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	156% 12.5mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	364% 8.37mg	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	158% 1103mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	554% 305μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	59% 6.47mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.99% 36.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Whole Sorghum Flour versus 14 oz of 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 Whole Sorghum Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 14 ounces of Whole Sorghum Flour have 1.4 times more Vitamin B6 and 7.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz 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 4.6 times more Vitamin B9 than Whole-grain Sorghum Flour.
• 14 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

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

• 14 ounces of Whole Sorghum Flour have 1.3 times more Magnesium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Calcium, 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 14 ounces.
• 14 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Sorghum Flour have 1.3 times more Fat and 1.7 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 14 oz 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, Omega 3, Carbohydrate and Sugars per 14 ounces.