Comparing Nutrients in 5 ounces Dark Rye Flour VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Dark Rye Flour	18%	6%	76%
Sorghum	12%	9%	79%

Macro Nutrients

	Dark Rye Flour	Sorghum	Recommended Dietary Allowance
Energy	16% 461kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	3.24% 3.15g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.27g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	78.6% 102g	130g per day for Men 19-50 years
Sugars	4.5% 3.27g	4.95% 3.6g	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	0.45% 0.33g	NA	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	% 0.31g	NA	g per day for Men 19-50 years
Sucrose	% 2.55g	NA	g per day for Men 19-50 years
Fiber	88.8% 33.7g	25% 9.5g	38g per day for Men 19-50 years
Protein	40.3% 22.6g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Dark Rye Flour	Sorghum	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	48.3% 0.63mg	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	11.7% 46.8μg	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.8% 3.87mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dark Rye Flour	Sorghum	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	44.7% 0.4mg	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	88% 7.04mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	374% 8.6mg	99% 2.28mg	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	101% 707mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	46.4% 25.5μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	65% 7.14mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.41% 15.2g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dark Rye Flour VS Sorghum per 5 oz

Compare the macro and micronutrient content in 5 oz of Dark Rye Flour versus 5 oz of Sorghum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dark Rye Flour vs Sorghum:

• 5 ounces of Dark Rye Flour have 2.6 times more Vitamin B2, 4 times more Vitamin B5, 1.7 times more Vitamin B9 and 5.5 times more Vitamin E than Sorghum.
• Both Dark Rye Flour and Sorghum provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per five ounces.
• Both Dark Rye Flour as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dark Rye Flour vs Sorghum:

• 5 ounces of Dark Rye Flour have 2.8 times more Calcium, 2 times more Copper, 1.5 times more Iron, 3.8 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 1.5 times more Selenium and 3 times more Zinc than Sorghum.
• Both Dark Rye Flour and Sorghum contain similar levels of Magnesium per five ounces.
• 5 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dark Rye Flour have 2.3 times more Omega 3, 3.6 times more Fiber and 1.5 times more Protein than Sorghum.
• While 5 oz of Sorghum Grain contain 1.6 times more Fat and 1.7 times more Omega 6 than Dark Rye Flour.
• Both Dark Rye Flour and Sorghum offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.