Comparing Nutrients in 1 kilogram Rye VS Sorghum

Macros Ratio

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

Macro Nutrients

	Rye	Sorghum	Recommended Dietary Allowance
Energy	117% 3380kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.3g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	38.8% 6.6g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	584% 759g	555% 721g	130g per day for Men 19-50 years
Sugars	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 7.1g	NA	g per day for Men 19-50 years
Fiber	397% 151g	176% 67g	38g per day for Men 19-50 years
Protein	185% 103g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Rye	Sorghum	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	263% 3.16mg	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	193% 2.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	267% 42.7mg	231% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	292% 14.6mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	226% 2.94mg	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	95% 380μg	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	56.7% 8.5mg	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

	Rye	Sorghum	Recommended Dietary Allowance
Calcium	24% 240mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	408% 3.67mg	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	329% 26.3mg	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	393% 1650mg	420mg per day for Men 19-50 years
Manganese	1120% 25.8mg	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	474% 3320mg	413% 2890mg	700mg per day for Men 19-50 years
Potassium	150% 5100mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	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	241% 26.5mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	2.86% 106g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Sorghum per 1 kg

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

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

• 1 kilogram of Rye has 2.6 times more Vitamin B2, 4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.7 times more Vitamin E than Sorghum.
• While 1 kg of Sorghum Grain contains 1.5 times more Vitamin B6 than Rye grain.
• Both Rye and Sorghum provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• Both Rye grain 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 Rye vs Sorghum:

• 1 kilogram of Rye has 1.8 times more Calcium, 1.3 times more Copper, 1.6 times more Manganese, 1.4 times more Potassium and 1.6 times more Zinc than Sorghum.
• While 1 kg of Sorghum Grain contains 1.3 times more Iron and 1.5 times more Magnesium than Rye grain.
• Both Rye and Sorghum contain similar levels of Phosphorus and Selenium per one kilogram.
• 1 kilogram of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rye has 1.7 times more Omega 3 and 2.3 times more Fiber than Sorghum.
• While 1 kg of Sorghum Grain contains 2.1 times more Fat, 2.3 times more Omega 6 and 2.6 times more Sugars than Rye grain.
• Both Rye and Sorghum offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.