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

Weight per 300 calories

• Refined Sorghum Flour: 84g
• 51% Whole Wheat Pasta with Enriched Semolina: 83g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Refined Sorghum Flour	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	2.2% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.25g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	47% 61g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.33g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.32% 0.004mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	45% 7.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	15.3% 0.2mg	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	NA	23.7% 95μg	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	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.5% 5.04mg	2.08% 20.8mg	1000mg per day for Men 19-50 years
Copper	0.84% 0.008mg	36% 0.32mg	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	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	76.2% 1.75mg	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	30% 209mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	7.77% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.66% 9.97mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.39mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.21% 7.67g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 6 times more Vitamin B1, 61.9 times more Vitamin B2, 6.4 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.5 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 51% Whole Wheat Pasta with Enriched Semolina:

• 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 42.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium and 4.6 times more Zinc than Refined Unenriched Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Copper, Potassium and Zinc
• Both Refined Unenriched Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.9 times more Fiber and 1.4 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and 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
• Both Refined Unenriched Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 6 in 300 calories.