Comparing Nutrients in 300 calories UNCLE BENS Cooked Parboiled Brown Rice VS Refined Sorghum Flour

Weight per 300 calories

• UNCLE BENS Cooked Parboiled Brown Rice: 204g
• Refined Sorghum Flour: 84g

Refined Unenriched Sorghum Flour has 2.4 times more energy per unit of mass than UNCLE BENS Cooked Parboiled Brown Rice, which is high in comparison to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	1.02% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49% 64g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	0.42% 0.31g	NA	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% 0g	0% 0g	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	% 0g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 0.31g	% 0g	g per day for Men 19-50 years
Fiber	9.13% 3.47g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	4.4% 0.057mg	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	2.04% 8.16μg	NA	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	0.56% 0.5mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	0.61% 6.12mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	0.84% 0.008mg	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	13.5% 1.1mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	19% 79.6mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	15.7% 0.36mg	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	28% 196mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	3.66% 124mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.16mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	3.55% 131g	0.27% 10g	3700g per day for Men 19-50 years

UNCLE BENS Cooked Parboiled Brown Rice VS Refined Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - UNCLE BENS Cooked Parboiled Brown Rice or Refined Sorghum Flour?

Lets compare vitamin content per 300 calories of UNCLE BENS Cooked Parboiled Brown Rice vs Refined Sorghum Flour:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 2.6 times more Vitamin B1, 34 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Refined Sorghum Flour.
• 300 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6

Comparing minerals per 300 calories for UNCLE BENS Cooked Parboiled Brown Rice vs Refined Sorghum Flour:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 34.8 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 6.4 times more Manganese, 2.7 times more Phosphorus and 4 times more Zinc than Refined Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Copper and Zinc
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice have 2.2 times more Fiber than Refined Sorghum Flour.
• While 300 kcal of Refined Unenriched Sorghum Flour contain 1.3 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Refined Sorghum Flour provide inadequate amounts of Fiber
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Refined Unenriched Sorghum Flour provide inadequate amounts of Omega 6 in 300 calories.