Comparing Nutrients in 300 calories Whole Sorghum Flour VS Refined Sorghum Flour

Weight per 300 calories

• Whole Sorghum Flour: 83.6g
• Refined Sorghum Flour: 84g

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

Which food has more nutrients per 300 calories - Whole Sorghum Flour or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Whole Sorghum Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	NA	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	2.24% 1.62g	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	0.18% 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	% 0.29g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Refined Sorghum Flour	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	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	5.22% 21μg	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	0.74% 0.67mg	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	2.8% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	1% 10mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	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	32.8% 2.62mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	33% 232mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Sorghum Flour vs Refined Sorghum Flour:

• Whole-grain Sorghum Flour has 3.6 times more Vitamin B1, 12.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.8 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Whole Sorghum Flour vs Refined Sorghum Flour:

• Whole-grain Sorghum Flour has 28 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Refined Unenriched Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Sorghum Flour has 2.8 times more Omega 6 and 3.5 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Whole-grain Sorghum Flour and Refined Unenriched Sorghum Flour have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.