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

Weight per 500 calories

• Refined Sorghum Flour: 140g
• Cooked 51% Whole Wheat Pasta with Enriched Semolina: 321g

Refined Sorghum Flour has 2.3 times more energy per 100g than Cooked 51% Whole Wheat Pasta with Enriched Semolina. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	76% 99g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	0.31% 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	% 0.48g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	7% 2.66g	38% 14.4g	38g per day for Men 19-50 years
Protein	24% 13.3g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	32.8% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	53.2% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	16% 0.21mg	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	NA	30.4% 122μg	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	0.93% 0.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.84% 8.4mg	3.53% 35.3mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	64% 0.58mg	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	17% 1.36mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.4mg	31.3% 131mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	137% 3.16mg	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	17.4% 122mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	NA	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.85% 13mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	5.33% 197g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5 times more Vitamin B1, 60.9 times more Vitamin B2, 4.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 2.2 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6

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

• 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 45.8 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 5.2 times more Manganese, 2.6 times more Phosphorus and 5 times more Zinc than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour lack sufficient amounts of Copper and Zinc
• Both Refined Unenriched Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.4 times more Fiber and 1.4 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Cooked 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Refined Sorghum Flour provide inadequate amounts of Fiber