Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	7.63% 221kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	NA	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	83.6% 109g	130g per day for Men 19-50 years
Sugars	1.27% 0.92g	3.8% 2.75g	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	0.14% 0.099g	0.31% 0.23g	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	% 0.099g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0.14g	% 0.67g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	14.4% 8.04g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.77mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.37% 0.37mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.1% 0.092mg	35.4% 0.46mg	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	13.5% 54μg	8.86% 35.4μg	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	NA	1.26% 1.13mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	40% 0.36mg	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	28% 2.24mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	60.8% 1.4mg	77.5% 1.8mg	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	19.6% 137mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 5 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 5 times more Vitamin B6 and 32 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 5 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.5 times more Selenium than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 1.4 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Whole-grain Sorghum Flour contain 2.3 times more Energy, 2.3 times more Fat, 2.5 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.