Comparing Nutrients in 5 ounces Medium Rye flour VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Sorghum	12%	9%	79%

Macro Nutrients

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Energy	17% 495kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.15g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	82.2% 107g	78.6% 102g	130g per day for Men 19-50 years
Sugars	2.15% 1.56g	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	0.23% 0.17g	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	% 0.085g	NA	g per day for Men 19-50 years
Sucrose	% 1.28g	NA	g per day for Men 19-50 years
Fiber	44% 16.7g	25% 9.5g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	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	12% 48μg	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	13.5% 2.03mg	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

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	45% 3.6mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	149% 3.4mg	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	45.6% 319mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	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	28% 3.08mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Sorghum per 5 oz

Compare the macro and micronutrient content in 5 oz of Medium 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 Medium Rye flour vs Sorghum:

• 5 ounces of Medium Rye flour have 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 2.9 times more Vitamin E than Sorghum.
• While 5 oz of Sorghum Grain contain 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Medium Rye flour.
• Both Medium Rye flour and Sorghum provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Medium 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 Medium Rye flour vs Sorghum:

• 5 ounces of Medium Rye flour have 1.8 times more Calcium, 1.5 times more Manganese and 1.3 times more Zinc than Sorghum.
• While 5 oz of Sorghum Grain contain 1.3 times more Iron, 2.6 times more Magnesium and 1.3 times more Phosphorus than Medium Rye flour.
• Both Medium Rye flour and Sorghum contain similar levels of Copper, Potassium and Selenium per five ounces.
• 5 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Medium Rye flour have 1.5 times more Omega 3 and 1.8 times more Fiber than Sorghum.
• While 5 oz of Sorghum Grain contain 2.3 times more Fat, 2.5 times more Omega 6 and 2.3 times more Sugars than Medium Rye flour.
• Both Medium Rye flour and Sorghum offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.