Comparing Nutrients in 5 ounces Sorghum VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Sorghum	Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 466kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	67% 87g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	4.1% 2.98g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	56.7% 21.5g	38g per day for Men 19-50 years
Protein	27% 15g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.2% 0.47mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	43.3% 0.56mg	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	7.1% 28.3μg	140% 558μg	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	7.1% 6.38mg	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	4.72% 0.71mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	59.5% 4.76mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	68.5% 1.57mg	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	58.5% 410mg	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Sorghum vs Red Kidney Beans:

• 5 ounces of Sorghum have 1.7 times more Vitamin B3 and 2.4 times more Vitamin E than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 1.8 times more Vitamin B1, 2.2 times more Vitamin B2, 2.1 times more Vitamin B5, 19.7 times more Vitamin B9 and more Vitamin C than Sorghum Grain.
• Both Sorghum and Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Sorghum have insufficient amounts of Vitamin C
• 5 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• Both Sorghum Grain as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sorghum vs Red Kidney Beans:

• 5 ounces of Sorghum have 1.4 times more Manganese and 3.8 times more Selenium than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6.4 times more Calcium, 2.5 times more Copper, 2 times more Iron, 1.4 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Sorghum Grain.
• Both Sorghum and Red Kidney Beans contain similar levels of Magnesium per five ounces.
• 5 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sorghum have 3.3 times more Fat, 6.5 times more Omega 6 and 1.2 times more Sugars than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 5.5 times more Omega 3, 2.3 times more Fiber and 2.1 times more Protein than Sorghum Grain.
• Both Sorghum and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Red Kidney Beans provide inadequate amounts of Omega 6