Comparing Nutrients in 1 kilogram Whole Sorghum Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	124% 3590kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	78.6% 13.4g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	590% 766g	241% 313g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	2.07% 1.5g	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	2.2% 1.6g	0% 0g	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	% 13g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 1.5g	g per day for Men 19-50 years
Fiber	174% 66g	44.7% 17g	38g per day for Men 19-50 years
Protein	151% 84.3g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	84.6% 1.1mg	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	62.5% 250μg	10% 40μg	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	8.9% 8mg	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	33.3% 5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	12% 120mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	143% 1.3mg	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	393% 31.4mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	293% 1230mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	496% 11.4mg	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	397% 2780mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	171% 94μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	2.77% 103g	17.4% 644g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS UNCLE BENS Cooked Parboiled Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Sorghum Flour versus 1 kg of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Sorghum Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Whole Sorghum Flour has 3.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 16 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Whole Sorghum Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Whole Sorghum Flour has 2 times more Copper, 5.9 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 5.3 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Whole-grain Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sorghum Flour has 2.4 times more Energy, 3.9 times more Fat, 7.6 times more Omega 3, 5.2 times more Omega 6, 2.4 times more Carbohydrate, 12.9 times more Sugars, 3.9 times more Fiber and 2.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6