Comparing Nutrients in 500 calories Millet Flour VS Refined Sorghum Flour

Weight per 500 calories

• Millet Flour: 131g
• Refined Sorghum Flour: 140g

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

Discover which food has more nutrients per 500 calories - Millet Flour or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Millet Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	NA	1.6g per day for Men 19-50 years
Omega 6	19.6% 3.34g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	82.8% 108g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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% 0g	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	% 1.65g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.6g	7% 2.66g	38g per day for Men 19-50 years
Protein	25% 14g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.35% 0.096mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.2% 1.66mg	5.15% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	7.33% 0.095mg	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	13.7% 55μg	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% 0mg	0.93% 0.84mg	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	0.96% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.87% 1.05μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	1.83% 18.3mg	0.84% 8.4mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	1.4% 0.013mg	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	64.5% 5.16mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	10.3% 43.4mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	26% 0.6mg	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	53.3% 373mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	8.62% 293mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	78% 43μg	NA	55μg per day for Men 19-50 years
Sodium	0.35% 5.24mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	31.3% 3.44mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	0.45% 16.7g	3700g per day for Men 19-50 years

Millet Flour VS Refined Sorghum Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Millet Flour or Refined Sorghum Flour?

Lets compare vitamin content per 500 calories of Millet Flour vs Refined Sorghum Flour:

• 500 calories of Millet Flour have 4.3 times more Vitamin B1, 4.2 times more Vitamin B3, 6.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Refined Sorghum Flour.
• 500 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Millet flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Millet Flour vs Refined Sorghum Flour:

• 500 calories of Millet Flour have 55.6 times more Copper, 3.8 times more Iron, 3.6 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus and 5.2 times more Zinc than Refined Sorghum Flour.
• 500 calories of Refined Sorghum Flour lack sufficient amounts of Copper and Zinc
• Both Millet flour as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Millet Flour have 5 times more Omega 6 and 1.7 times more Fiber than Refined Sorghum Flour.
• Both Millet Flour and Refined Sorghum Flour offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Refined Sorghum Flour provide inadequate amounts of Omega 6 and Fiber