Comparing Nutrients in 300 calories Refined Sorghum Flour VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Refined Sorghum Flour: 84g
• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Refined Sorghum Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.25g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	44.5% 58g	130g per day for Men 19-50 years
Sugars	NA	1.05% 0.76g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.12g	g per day for Men 19-50 years
Fiber	4.2% 1.6g	5.23% 2g	38g per day for Men 19-50 years
Protein	14.3% 8g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.32% 0.004mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	2.87% 0.037mg	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	6.42% 25.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.28% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	0.5% 5.04mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	0.84% 0.008mg	18% 0.16mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	20.5% 0.47mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	2.92% 99mg	3400mg per day for Men 19-50 years
Selenium	NA	42.3% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.39mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.29% 10.6g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Refined Sorghum Flour or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Refined Sorghum Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 300 kcal of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.1 times more Vitamin B1 and 2.3 times more Vitamin B5 than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B5
• Both Refined Unenriched Sorghum Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2, Vitamin B6 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Refined Sorghum Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 300 kcal of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 21.4 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 2.4 times more Zinc than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain similar levels of Magnesium per 300 calories.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Copper and Zinc
• Both Refined Unenriched Sorghum Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.6 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Refined Unenriched Sorghum Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber in 300 calories.