Comparing Nutrients in 1 kilogram Hard Red Spring Wheat VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Sorghum	12%	9%	79%

Macro Nutrients

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Energy	113% 3290kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	35.7% 34.6g	97g per day for Men 19-50 years
Saturated Fat	9.8% 3.14g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	42.8% 7.27g	88% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	523% 680g	555% 721g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	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	321% 122g	176% 67g	38g per day for Men 19-50 years
Protein	275% 154g	190% 106g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	420% 5.04mg	277% 3.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	357% 57mg	231% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.35mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	258% 3.36mg	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	108% 430μg	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	67.3% 10mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Calcium	25% 250mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	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	450% 36mg	420% 33.6mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	393% 1650mg	420mg per day for Men 19-50 years
Manganese	1763% 40.6mg	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	100% 3400mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	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	253% 28mg	152% 16.7mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.35% 124g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Hard Red Spring Wheat has 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 2 times more Vitamin E than Sorghum.
• While 1 kg of Sorghum Grain contains 1.3 times more Vitamin B6 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum provide similar amounts of Vitamin B2 per one kilogram.
• Both Hard Red Spring Wheat 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 Hard Red Spring Wheat vs Sorghum:

• 1 kilogram of Hard Red Spring Wheat has 1.9 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese, 5.8 times more Selenium and 1.7 times more Zinc than Sorghum.
• While 1 kg of Sorghum Grain contains 1.3 times more Magnesium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum 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 Hard Red Spring Wheat has 1.8 times more Fiber and 1.5 times more Protein than Sorghum.
• While 1 kg of Sorghum Grain contains 1.8 times more Fat, 1.8 times more Omega 3, 2.1 times more Omega 6 and 6.2 times more Sugars than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum offer comparable quantities of Energy and Carbohydrate per one kilogram.