Comparing Nutrients in 5 ounces Whole Sorghum Flour VS Millet Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Millet Flour	11%	10%	79%

Macro Nutrients

	Whole Sorghum Flour	Millet Flour	Recommended Dietary Allowance
Energy	17.5% 509kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	6.2% 6.02g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	21.3% 3.6g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	82% 106g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	3.25% 2.35g	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	0.31% 0.23g	0% 0g	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	% 1.86g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.43g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	21.3% 12g	27.2% 15.2g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Millet Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	7.96% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	53.3% 8.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	40.6% 0.53mg	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	8.86% 35.4μg	15% 59.5μg	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	1.26% 1.13mg	0% 0mg	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	4.72% 0.71mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Millet Flour	Recommended Dietary Allowance
Calcium	1.7% 17mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	84.3% 0.76mg	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	55.6% 4.45mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	61.8% 1.42mg	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	56.3% 394mg	57.7% 404mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	84.3% 46.4μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS Millet Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Whole Sorghum Flour vs Millet Flour:

• 5 ounces of Whole Sorghum Flour have 4.5 times more Vitamin E and 8 times more Vitamin K than Millet Flour.
• While 5 oz of Millet flour contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Millet Flour provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Millet Flour have insufficient amounts of Vitamin E and Vitamin K
• Both Whole-grain Sorghum Flour as well as Millet flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Whole Sorghum Flour vs Millet Flour:

• 5 ounces of Whole Sorghum Flour have 1.3 times more Manganese and 1.4 times more Potassium than Millet Flour.
• While 5 oz of Millet flour contain 2.1 times more Copper, 1.3 times more Iron, 2.7 times more Selenium and 1.6 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Millet Flour contain similar levels of Magnesium and Phosphorus per five ounces.
• Both Whole-grain Sorghum Flour as well as Millet flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Sorghum Flour have 1.4 times more Omega 3 and 1.9 times more Fiber than Millet Flour.
• While 5 oz of Millet flour contain 1.3 times more Fat, 1.9 times more Omega 6 and 1.3 times more Protein than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Millet Flour offer comparable quantities of Energy, Carbohydrate and Sugars per five ounces.