Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g
• Whole Sorghum Flour: 139g

Whole-grain Sorghum Flour has 2.3 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta with Enriched Semolina having above average energy density.

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Whole Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	NA	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	82% 107g	130g per day for Men 19-50 years
Sugars	2.87% 2.1g	3.73% 2.7g	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	0.31% 0.22g	0.31% 0.22g	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	% 0.22g	% 1.82g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0.65g	g per day for Men 19-50 years
Fiber	38% 14.4g	24% 9.2g	38g per day for Men 19-50 years
Protein	32.5% 18g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.6% 0.63mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.8% 0.43mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	35% 0.45mg	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	30.4% 122μg	8.7% 35μg	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	NA	1.24% 1.1mg	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	NA	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	7.43% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	1.67% 16.7mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	39% 0.35mg	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	63.3% 5.06mg	54.7% 4.37mg	8mg per day for Men 19-50 years
Magnesium	31.3% 131mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	137% 3.16mg	76% 1.75mg	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	44.4% 311mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	179% 98μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.85% 13mg	0.28% 4.18mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	5.33% 197g	0.39% 14.3g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta With Enriched Semolina VS Whole Sorghum Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta with Enriched Semolina or Whole Sorghum Flour?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.4 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B3 and 3.5 times more Vitamin B9 than Whole Sorghum Flour.
• While 500 kcal of Whole-grain Sorghum Flour contain 2.2 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Copper, 1.8 times more Manganese, 5.8 times more Selenium and 1.4 times more Zinc than Whole Sorghum Flour.
• While 500 kcal of Whole-grain Sorghum Flour contain 1.3 times more Magnesium and 2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour contain similar levels of Iron and Phosphorus per 500 calories.
• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.6 times more Fiber and 1.5 times more Protein than Whole Sorghum Flour.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Whole Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 500 calories.