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

Weight per 300 calories

• Refined Sorghum Flour: 84g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 192g

Refined Sorghum Flour has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	2.93% 2.85g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	0.19% 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	% 0.29g	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.19g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	14.3% 8g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.32% 0.004mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	9.6% 0.13mg	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	NA	18.3% 73μg	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	0.56% 0.5mg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.32% 0.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.5% 5.04mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	0.84% 0.008mg	38.5% 0.35mg	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	10% 0.82mg	38% 3.04mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	18.8% 79mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	82.4% 1.9mg	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	10.4% 73mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	4% 137mg	3400mg per day for Men 19-50 years
Selenium	NA	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.51% 7.7mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.39mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.27% 10g	3.2% 118g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5 times more Vitamin B1, 60.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Refined Unenriched 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 Refined Sorghum Flour vs Cooked 51% Whole Wheat Pasta with Enriched Semolina:

• 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 45.8 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 5.2 times more Manganese, 2.6 times more Phosphorus and 5 times more Zinc than Refined Unenriched Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Copper and Zinc
• Both Refined Unenriched Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.4 times more Fiber and 1.4 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Refined Sorghum Flour provide inadequate amounts of Fiber