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

Weight per 300 calories

• Whole Sorghum Flour: 83.6g
• UNCLE BENS Cooked Parboiled Brown Rice: 204g

Whole Sorghum Flour has 2.4 times more energy per 100g than UNCLE BENS Cooked Parboiled Brown Rice. It has high energy density when compared to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	49% 64g	130g per day for Men 19-50 years
Sugars	2.24% 1.62g	0.42% 0.31g	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	0.18% 0.13g	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	% 1.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0.31g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	9.13% 3.47g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	11.3% 6.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	17.3% 0.22mg	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	5.22% 21μg	2.04% 8.16μg	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	0.74% 0.67mg	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	2.8% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.35μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1% 10mg	0.61% 6.12mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	29.3% 0.26mg	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	32.8% 2.62mg	13.5% 1.1mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	19% 79.6mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	101% 2.33mg	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	33% 232mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	3.66% 124mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	35% 19μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.54% 8.16mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	3.55% 131g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Whole Sorghum Flour have 1.4 times more Vitamin B1 and 1.2 times more Vitamin B6 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 300 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 2.8 times more Vitamin B2 than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B3 and Vitamin B5 per 300 calories.
• 300 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2
• Both Whole-grain Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Whole Sorghum Flour have 2.4 times more Iron, 1.3 times more Magnesium and 2.2 times more Potassium than UNCLE BENS Cooked Parboiled Brown Rice.
• While 300 kcal of UNCLE BENS Cooked Parboiled Brown Rice contain 2.2 times more Manganese and 1.9 times more Selenium than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Copper, Phosphorus and Zinc per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Whole-grain Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Whole Sorghum Flour have 2.1 times more Omega 6 and 1.6 times more Fiber than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both Whole-grain Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 in 300 calories.