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

Weight per 500 calories

• Refined Sorghum Flour: 140g
• 51% Whole Wheat Pasta with Enriched Semolina: 139g

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

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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Refined Sorghum Flour	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	3.64% 3.53g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	6.44% 1.1g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.05g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.55g	g per day for Men 19-50 years
Fiber	7% 2.66g	41% 15.7g	38g per day for Men 19-50 years
Protein	24% 13.3g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	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	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	74.7% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	25.6% 0.33mg	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	39.5% 158μg	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	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.84% 8.4mg	3.46% 34.6mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	60% 0.54mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.4mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	127% 2.92mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	NA	193% 106μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.35% 12.8g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 6 times more Vitamin B1, 61.9 times more Vitamin B2, 6.4 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.5 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 51% Whole Wheat Pasta with Enriched Semolina:

• 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 42.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium and 4.6 times more Zinc than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour lack sufficient amounts of Copper, Potassium and Zinc
• Both Refined Unenriched Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.9 times more Fiber and 1.4 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and 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
• Both Refined Unenriched Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 6 in 500 calories.