Comparing Nutrients in 14 ounces Sorghum VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Sorghum	Dark Rye Flour	Recommended Dietary Allowance
Energy	45% 1306kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	9.1% 8.8g	97g per day for Men 19-50 years
Saturated Fat	7.57% 2.42g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	36.5% 0.58g	1.6g per day for Men 19-50 years
Omega 6	35% 5.93g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	210% 272g	130g per day for Men 19-50 years
Sugars	14% 10g	12.6% 9.17g	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	NA	1.26% 0.91g	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	NA	% 0.87g	g per day for Men 19-50 years
Sucrose	NA	% 7.14g	g per day for Men 19-50 years
Fiber	70% 26.6g	249% 94g	38g per day for Men 19-50 years
Protein	75.3% 42g	113% 63g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	105% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	135% 1.76mg	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	20% 79.4μg	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	72.2% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19.5% 23.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Dark Rye Flour	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	247% 2.22mg	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	167% 13.3mg	247% 19.7mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	1046% 24mg	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	164% 1147mg	283% 1980mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	83.7% 2846mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	182% 20mg	11mg per day for Men 19-50 years
Water	1.33% 49.2g	1.15% 42.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Dark Rye Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Sorghum versus 14 oz of Dark Rye Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sorghum vs Dark Rye Flour:

• 14 oz of Dark Rye Flour contain 2.6 times more Vitamin B2, 4 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.5 times more Vitamin E than Sorghum Grain.
• Both Sorghum and Dark Rye Flour provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 ounces.
• Both Sorghum Grain as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sorghum vs Dark Rye Flour:

• 14 oz of Dark Rye Flour contain 2.8 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.8 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium and 3 times more Zinc than Sorghum Grain.
• Both Sorghum and Dark Rye Flour contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sorghum have 1.6 times more Fat and 1.7 times more Omega 6 than Dark Rye Flour.
• While 14 oz of Dark Rye Flour contain 2.3 times more Omega 3, 3.6 times more Fiber and 1.5 times more Protein than Sorghum Grain.
• Both Sorghum and Dark Rye Flour offer comparable quantities of Energy, Carbohydrate and Sugars per 14 ounces.