Comparing Nutrients in 300 calories Whole Sorghum Flour VS Whole Soft Wheat Flour

Weight per 300 calories

• Whole Sorghum Flour: 83.6g
• Whole Soft Wheat Flour: 90g

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 Whole Soft Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Whole Sorghum Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.2% 0.39g	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	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	2.24% 1.62g	1.27% 0.92g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.39g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	31% 12g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	15.5% 8.7g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	30% 4.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	13.3% 0.17mg	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	6.33% 25.3μg	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% 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	2.8% 0.42mg	3.2% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.35μg	1.43% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	47.7% 0.43mg	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	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	25% 106mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	134% 3.07mg	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	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.18% 2.7mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.3% 11.2g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 1.6 times more Vitamin B6 and 3.1 times more Vitamin K than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 3.3 times more Vitamin B2, 1.3 times more Vitamin B3 and 2 times more Vitamin B5 than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Soft Wheat Whole Grain Flour have similar amounts of Vitamin B1, Vitamin B9 and Vitamin E per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Whole Sorghum Flour vs Whole Soft Wheat Flour:

• Soft Wheat Whole Grain Flour contains 2 times more Copper, 1.3 times more Iron, 2.9 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 2 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Soft Wheat Whole Grain Flour have similar amounts of Magnesium and Selenium per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soft Wheat Whole Grain Flour contains 2.1 times more Fiber than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Soft Wheat Whole Grain Flour have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Soft Wheat Whole Grain Flour have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.