Comparing Nutrients in 5 ounces Whole Sorghum Flour VS 51% Whole Wheat Pasta with Enriched Semolina

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Whole Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	17.5% 509kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	3.73% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	80% 104g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	4.3% 3.1g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.57g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	42% 16g	38g per day for Men 19-50 years
Protein	21.3% 12g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	76.5% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	26% 0.34mg	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	40.4% 162μg	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	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	61.4% 0.55mg	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	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	31.7% 133mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	130% 3mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28.3% 3.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS 51% Whole Wheat Pasta with Enriched Semolina per 5 oz

Compare the macro and micronutrient content in 5 oz of Whole Sorghum Flour versus 5 oz of 51% Whole Wheat Pasta with Enriched Semolina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Whole Sorghum Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Whole Sorghum Flour have 1.4 times more Vitamin B6 and 7.1 times more Vitamin K than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Whole-grain Sorghum Flour.
• 5 ounces of 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Whole Sorghum Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 5 ounces of Whole Sorghum Flour have 1.3 times more Magnesium than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.1 times more Calcium, 1.5 times more Copper, 1.7 times more Manganese, 6.3 times more Selenium and 1.3 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and 51% Whole Wheat Pasta with Enriched Semolina contain similar levels of Iron, Phosphorus and Potassium per five ounces.
• 5 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Whole Sorghum Flour have 1.3 times more Fat and 1.7 times more Omega 6 than 51% Whole Wheat Pasta with Enriched Semolina.
• While 5 oz of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 1.7 times more Fiber and 1.6 times more Protein than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy, Omega 3, Carbohydrate and Sugars per five ounces.