Comparing Nutrients in 14 ounces Whole Soft Wheat Flour VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Whole Soft Wheat Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	45.4% 1318kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	7.98% 7.74g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	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	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	227% 296g	234% 304g	130g per day for Men 19-50 years
Sugars	5.6% 4.05g	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	NA	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	NA	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	137% 52g	69% 26g	38g per day for Men 19-50 years
Protein	68% 38g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.4% 0.75mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.2mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	27.8% 111μg	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	0% 0mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	13% 131mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	209% 1.9mg	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	184% 14.7mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	111% 464mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	587% 13.5mg	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	183% 1282mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	46% 1564mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.7mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	1.33% 49.3g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Soft Wheat Flour vs Whole Sorghum Flour:

• Soft Wheat Whole Grain Flour has 3.1 times more Vitamin B2 and 1.9 times more Vitamin B5 than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.7 times more Vitamin B6 and 3.4 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Whole-grain Sorghum Flour have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 14 oz.
• Both Soft Wheat Whole Grain Flour as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Whole Soft Wheat Flour vs Whole Sorghum Flour:

• Soft Wheat Whole Grain Flour has 2.8 times more Calcium, 1.9 times more Copper, 2.7 times more Manganese, 1.2 times more Potassium and 1.8 times more Zinc than Whole-grain Sorghum Flour.
• Both Soft Wheat Whole Grain Flour and Whole-grain Sorghum Flour have similar amounts of Iron, Magnesium, Phosphorus and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soft Wheat Whole Grain Flour has 2 times more Fiber than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.7 times more Fat and 1.9 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Whole-grain Sorghum Flour have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 14 oz.
• Both Soft Wheat Whole Grain Flour as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 14 oz.