Comparing Nutrients in 500 calories Whole Sorghum Flour VS Millet Flour

Weight per 500 calories

• Whole Sorghum Flour: 139g
• Millet Flour: 131g

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

Which food has more nutrients per 500 calories - Whole Sorghum Flour or Millet Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Millet Flour	11%	10%	79%

Macro Nutrients

	Whole Sorghum Flour	Millet Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	75.6% 98g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	3% 2.17g	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% 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	% 1.82g	% 1.65g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.39g	g per day for Men 19-50 years
Fiber	24% 9.2g	12% 4.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.35% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	33.2% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	37.5% 0.49mg	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	8.7% 35μg	13.7% 55μg	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	1.24% 1.1mg	0% 0mg	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	4.64% 0.7mg	0.96% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	0.87% 1.05μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Millet Flour	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	1.83% 18.3mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	78% 0.7mg	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	54.7% 4.37mg	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	57% 1.3mg	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	55.3% 387mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	8.62% 293mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.18mg	0.35% 5.24mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	31.3% 3.44mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.31% 11.3g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 8.5 times more Vitamin K than Millet flour.
• While Millet flour contains 1.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Millet flour have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Millet flour have insufficient amounts of Vitamin C and Vitamin E in 500 kcal.

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

• Whole-grain Sorghum Flour has 1.3 times more Manganese and 1.5 times more Potassium than Millet flour.
• While Millet flour contains 2 times more Copper, 2.5 times more Selenium and 1.5 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Millet flour have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Millet flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Sorghum Flour has 1.5 times more Omega 3 and 2 times more Fiber than Millet flour.
• While Millet flour contains 1.8 times more Omega 6 than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Millet flour have similar amounts of Energy, Fat, Carbohydrate and Protein per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Millet flour have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.