Comparing Nutrients in 5 ounces Rye VS Sorghum

Macros Ratio

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

Macro Nutrients

	Rye	Sorghum	Recommended Dietary Allowance
Energy	16.5% 479kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.3g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	9.57% 0.15g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	5.5% 0.93g	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	82.7% 108g	78.6% 102g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	0.22% 0.16g	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	% 0.23g	NA	g per day for Men 19-50 years
Sucrose	% 1g	NA	g per day for Men 19-50 years
Fiber	56.3% 21.4g	25% 9.5g	38g per day for Men 19-50 years
Protein	26% 14.7g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Rye	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	32% 0.42mg	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	13.5% 54μg	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	8.03% 1.2mg	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

	Rye	Sorghum	Recommended Dietary Allowance
Calcium	3.4% 34mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	46.6% 3.73mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	159% 3.65mg	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	67.2% 471mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	21.3% 723mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	36% 19.7μg	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	34% 3.76mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye VS Sorghum per 5 oz

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

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

• 5 ounces of Rye have 2.6 times more Vitamin B2, 4 times more Vitamin B5, 1.9 times more Vitamin B9 and 1.7 times more Vitamin E than Sorghum.
• While 5 oz of Sorghum Grain contain 1.5 times more Vitamin B6 than Rye grain.
• Both Rye and Sorghum provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• Both Rye grain 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 Rye vs Sorghum:

• 5 ounces of Rye have 1.8 times more Calcium, 1.3 times more Copper, 1.6 times more Manganese, 1.4 times more Potassium and 1.6 times more Zinc than Sorghum.
• While 5 oz of Sorghum Grain contain 1.3 times more Iron and 1.5 times more Magnesium than Rye grain.
• Both Rye and Sorghum contain similar levels of Phosphorus and Selenium per five ounces.
• 5 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rye have 1.7 times more Omega 3 and 2.3 times more Fiber than Sorghum.
• While 5 oz of Sorghum Grain contain 2.1 times more Fat, 2.3 times more Omega 6 and 2.6 times more Sugars than Rye grain.
• Both Rye and Sorghum offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.