Comparing Nutrients in 5 ounces Whole Sorghum Flour VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	17.5% 509kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	34% 44.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	0.29% 0.21g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.21g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	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	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	12% 0.16mg	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	1.4% 5.67μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	20.3% 0.18mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	70.3% 1.6mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	2.54% 86.5mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	24.2% 13.3μg	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	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Sorghum Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Whole-grain Sorghum Flour has 3.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 16 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole-grain Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Vitamin B2 per 5 oz.

Comparing minerals per 5 ounces for Whole Sorghum Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

• Whole-grain Sorghum Flour has 4 times more Calcium, 2 times more Copper, 5.9 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 5.3 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 6.3 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Sorghum Flour has 2.4 times more Energy, 3.9 times more Fat, 2.5 times more Saturated Fat, 7.6 times more Omega 3, 5.2 times more Omega 6, 2.4 times more Carbohydrate, 12.9 times more Sugars, 3.9 times more Fiber and 2.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole-grain Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.