Comparing Nutrients in 5 ounces Sorghum VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Sorghum	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	16% 466kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	0.81% 0.14g	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	63.6% 82.7g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	NA	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	93% 35.3g	38g per day for Men 19-50 years
Protein	27% 15g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Royal 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	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	26% 0.34mg	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% 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	139% 557μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	157% 1.4mg	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	59.5% 4.76mg	154% 12.3mg	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	68.3% 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% 1908mg	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	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Royal Red Kidney Beans per 5 oz

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

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

• 5 ounces of Sorghum have 1.8 times more Vitamin B3 than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.5 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 Royal Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B6 per five ounces.
• 5 ounces of Sorghum have insufficient amounts of Vitamin C
• Both Sorghum Grain as well as Raw Royal 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 Royal Red Kidney Beans:

• 5 ounces of Sorghum have 1.4 times more Manganese and 3.8 times more Selenium than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 10.1 times more Calcium, 3.5 times more Copper, 2.6 times more Iron, 1.4 times more Phosphorus, 3.7 times more Potassium and 1.6 times more Zinc than Sorghum Grain.
• Both Sorghum and Royal 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 7.7 times more Fat, 15.4 times more Omega 6 and 1.2 times more Carbohydrate than Royal Red Kidney Beans.
• While 5 oz of Raw Royal Red Kidney Beans contain 2.3 times more Omega 3, 3.7 times more Fiber and 2.4 times more Protein than Sorghum Grain.
• Both Sorghum and Royal Red Kidney Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Royal Red Kidney Beans provide inadequate amounts of Omega 6