Comparing Nutrients in 1 kilogram Medium Rye flour VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Sorghum	12%	9%	79%

Macro Nutrients

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Energy	120% 3490kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	61.3% 0.98g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	35% 6g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	580% 754g	555% 721g	130g per day for Men 19-50 years
Sugars	15% 11g	35% 25.3g	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	1.66% 1.2g	NA	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	% 0.6g	NA	g per day for Men 19-50 years
Sucrose	% 9g	NA	g per day for Men 19-50 years
Fiber	311% 118g	176% 67g	38g per day for Men 19-50 years
Protein	194% 109g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	231% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.68mg	341% 4.43mg	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	85% 340μg	50% 200μg	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	95% 14.3mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Calcium	24% 240mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	316% 2.84mg	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	318% 25.4mg	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	393% 1650mg	420mg per day for Men 19-50 years
Manganese	1049% 24mg	698% 16mg	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	321% 2250mg	413% 2890mg	700mg per day for Men 19-50 years
Potassium	110% 3740mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	262% 144μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	197% 21.7mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	2.96% 110g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Sorghum per 1 kg

Compare the macro and micronutrient content in 1 kg of Medium Rye flour versus 1 kg of Sorghum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Medium Rye flour vs Sorghum:

• 1 kilogram of Medium Rye flour has 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 2.9 times more Vitamin E than Sorghum.
• While 1 kg of Sorghum Grain contains 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Medium Rye flour.
• Both Medium Rye flour and Sorghum provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Medium Rye flour as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Medium Rye flour vs Sorghum:

• 1 kilogram of Medium Rye flour has 1.8 times more Calcium, 1.5 times more Manganese and 1.3 times more Zinc than Sorghum.
• While 1 kg of Sorghum Grain contains 1.3 times more Iron, 2.6 times more Magnesium and 1.3 times more Phosphorus than Medium Rye flour.
• Both Medium Rye flour and Sorghum contain similar levels of Copper, Potassium and Selenium per one kilogram.
• 1 kilogram of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Medium Rye flour has 1.5 times more Omega 3 and 1.8 times more Fiber than Sorghum.
• While 1 kg of Sorghum Grain contains 2.3 times more Fat, 2.5 times more Omega 6 and 2.3 times more Sugars than Medium Rye flour.
• Both Medium Rye flour and Sorghum offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.