Comparing Nutrients in 1 pound Rye VS Sorghum

Macros Ratio

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

Macro Nutrients

	Rye	Sorghum	Recommended Dietary Allowance
Energy	53% 1533kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	7.62% 7.4g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	8.65% 2.77g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	17.6% 3g	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	252% 327g	130g per day for Men 19-50 years
Sugars	6.13% 4.45g	16% 11.5g	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	0.69% 0.5g	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	% 0.73g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	180% 68.5g	80% 30.4g	38g per day for Men 19-50 years
Protein	83.8% 47g	86% 48g	56g per day for Men 19-50 years

Vitamins

	Rye	Sorghum	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.6% 1.14mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	105% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.62mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	155% 2mg	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	43% 172μg	22.7% 91μg	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	25.7% 3.86mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye	Sorghum	Recommended Dietary Allowance
Calcium	11% 109mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	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	149% 12mg	191% 15.2mg	8mg per day for Men 19-50 years
Magnesium	119% 499mg	178% 748mg	420mg per day for Men 19-50 years
Manganese	508% 11.7mg	317% 7.3mg	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	215% 1506mg	187% 1311mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	115% 63μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	69% 7.57mg	11mg per day for Men 19-50 years
Water	1.3% 48g	1.52% 56.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Sorghum per 1 lb

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

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

• 1 pound 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 lb 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 pound.
• Both Rye grain as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rye vs Sorghum:

• 1 pound 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 lb 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 pound.
• 1 pound of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rye has 1.7 times more Omega 3 and 2.3 times more Fiber than Sorghum.
• While 1 lb 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 pound.