Comparing Nutrients in 5 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	7.2% 208kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.16% 0.37g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	34% 44.4g	83.6% 109g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	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% 0g	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	% 0g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0.21g	% 0.67g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	7.82% 4.38g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	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	11.5% 0.14mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	1.4% 5.67μg	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	0% 0mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.47% 0.57μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	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	9.4% 0.75mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	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	19.4% 136mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	2.54% 86.5mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	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	9.92% 1.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.47% 91g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: UNCLE BENS Cooked Parboiled Brown Rice VS Whole Sorghum Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of UNCLE BENS Cooked Parboiled Brown Rice 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 UNCLE BENS Cooked Parboiled Brown Rice vs Whole Sorghum Flour:

• 5 oz of Whole-grain Sorghum Flour contain 3.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 16 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Whole Sorghum Flour provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Whole Sorghum Flour:

• 5 oz of Whole-grain Sorghum Flour contain 2 times more Copper, 5.9 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 5.3 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Whole Sorghum Flour contain similar levels of Manganese per five ounces.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both UNCLE BENS Cooked Parboiled Brown Rice 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 2.4 times more Energy, 3.9 times more Fat, 7.6 times more Omega 3, 5.2 times more Omega 6, 2.4 times more Carbohydrate, 12.9 times more Sugars, 3.9 times more Fiber and 2.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• 5 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6