Comparing Nutrients in 1 pound Sorghum VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Sorghum	Dark Rye Flour	Recommended Dietary Allowance
Energy	51.5% 1492kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.7g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	8.65% 2.77g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	40% 6.77g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	252% 327g	239% 311g	130g per day for Men 19-50 years
Sugars	16% 11.5g	14.5% 10.5g	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	NA	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	80% 30.4g	284% 108g	38g per day for Men 19-50 years
Protein	86% 48g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.5% 0.44mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 16.7mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.3% 1.66mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2mg	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	22.7% 91μg	37.4% 150μg	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	15% 2.27mg	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Dark Rye Flour	Recommended Dietary Allowance
Calcium	5.9% 59mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	282% 2.54mg	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	191% 15.2mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	178% 748mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	1196% 27.5mg	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	187% 1311mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	148% 81.6μg	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	69% 7.57mg	208% 23mg	11mg per day for Men 19-50 years
Water	1.52% 56.2g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Dark Rye Flour per 1 lb

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

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

• 1 lb of Dark Rye Flour contains 2.6 times more Vitamin B2, 4 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.5 times more Vitamin E than Sorghum Grain.
• Both Sorghum and Dark Rye Flour provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• Both Sorghum Grain as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sorghum vs Dark Rye Flour:

• 1 lb of Dark Rye Flour contains 2.8 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.8 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium and 3 times more Zinc than Sorghum Grain.
• Both Sorghum and Dark Rye Flour contain similar levels of Magnesium per one pound.
• 1 pound of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sorghum has 1.6 times more Fat and 1.7 times more Omega 6 than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2.3 times more Omega 3, 3.6 times more Fiber and 1.5 times more Protein than Sorghum Grain.
• Both Sorghum and Dark Rye Flour offer comparable quantities of Energy, Carbohydrate and Sugars per one pound.