Comparing Nutrients in 500 calories Whole Sorghum Flour VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Whole Sorghum Flour: 139g
• Unenriched Bleached 15% Protein White (industrial) Wheat Flour: 138g

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 Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Whole Sorghum Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	74.2% 97g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	1.75% 1.27g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0.21g	g per day for Men 19-50 years
Fiber	24% 9.2g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	21% 11.7g	38% 21g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	7.65% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	4.8% 0.062mg	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	10.7% 43μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.64% 0.7mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	0.35% 0.41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	30% 0.27mg	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	21.8% 1.74mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	34% 0.79mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	70.6% 39μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.18mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	0.48% 17.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Sorghum Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Whole-grain Sorghum Flour has 1.7 times more Vitamin B1, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 7.3 times more Vitamin B6 and 21.5 times more Vitamin K than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Whole-grain Sorghum Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Whole Sorghum Flour vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Whole-grain Sorghum Flour has 1.3 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.3 times more Selenium than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole-grain Sorghum Flour has 3.6 times more Omega 3, 1.9 times more Omega 6 and 2.8 times more Fiber than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 1.8 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Unenriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 500 kcal.