Comparing Nutrients in 1 kilogram Sorghum VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	113% 3290kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	35.3% 6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	548% 712g	130g per day for Men 19-50 years
Sugars	35% 25.3g	5.66% 4.1g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	176% 67g	321% 122g	38g per day for Men 19-50 years
Protein	190% 106g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	277% 3.32mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	231% 37mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	231% 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	50% 200μg	95% 380μg	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	33.3% 5mg	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	13% 130mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	482% 4.34mg	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	420% 33.6mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	393% 1650mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	698% 16mg	1733% 40mg	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	413% 2890mg	411% 2880mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	3.35% 124g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Hard Red Winter Wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sorghum vs Hard Red Winter Wheat:

• 1 kilogram of Sorghum has 1.5 times more Vitamin B6 than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 2 times more Vitamin E than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• Both Sorghum Grain as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sorghum vs Hard Red Winter Wheat:

• 1 kilogram of Sorghum has 1.3 times more Magnesium than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 2.2 times more Calcium, 1.5 times more Copper, 2.5 times more Manganese, 5.8 times more Selenium and 1.6 times more Zinc than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat contain similar levels of Iron, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sorghum has 2.2 times more Fat, 2.4 times more Omega 3, 2.5 times more Omega 6 and 6.2 times more Sugars than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 1.8 times more Fiber than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Hard Red Winter Wheat provide inadequate amounts of Omega 3