Comparing Nutrients in 500 calories Whole Sorghum Flour VS Refined Sorghum Flour

Weight per 500 calories

• Whole Sorghum Flour: 139g
• Refined Sorghum Flour: 140g

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 Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Whole Sorghum Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	1.8% 1.74g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	82.8% 108g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	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	0.31% 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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.2g	7% 2.66g	38g per day for Men 19-50 years
Protein	21% 11.7g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Refined Sorghum 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	10.5% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	0.54% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	5.15% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	8.7% 35μg	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	1.24% 1.1mg	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	4.64% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	0.84% 8.4mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	54.7% 4.37mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	10.3% 43.4mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	55.3% 387mg	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.18mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.45% 16.7g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 3.6 times more Vitamin B1, 12.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.8 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin C in 500 kcal.

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

• Whole-grain Sorghum Flour has 28 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Potassium and 3.4 times more Zinc than Refined Unenriched Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Sorghum Flour has 2.8 times more Omega 6 and 3.5 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Whole-grain Sorghum Flour and Refined Unenriched Sorghum Flour have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.