Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g
• Whole Sorghum Flour: 83.6g

Whole-grain Sorghum Flour has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Whole Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.93% 2.85g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	49.3% 64g	130g per day for Men 19-50 years
Sugars	1.72% 1.25g	2.24% 1.62g	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	0.19% 0.13g	0.18% 0.13g	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	% 0.13g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.19g	% 0.39g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	19.5% 11g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	21% 0.27mg	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	18.3% 73μg	5.22% 21μg	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	NA	0.74% 0.67mg	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	NA	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	4.46% 5.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	2.1% 21mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	38.5% 0.35mg	23.5% 0.21mg	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	38% 3.04mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	45.7% 1.05mg	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	26.6% 187mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.23% 8.57g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Whole Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Whole Sorghum Flour?

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Whole Sorghum Flour.
• While 300 kcal of Whole-grain Sorghum Flour contain 2.2 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Copper, 1.8 times more Manganese, 5.8 times more Selenium and 1.4 times more Zinc than Whole Sorghum Flour.
• While 300 kcal of Whole-grain Sorghum Flour contain 1.3 times more Magnesium and 2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour contain similar levels of Iron and Phosphorus per 300 calories.
• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Fiber and 1.5 times more Protein than Whole Sorghum Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.