Comparing Nutrients in 5 ounces Sorghum VS Light Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Light Rye Flour	11%	3%	86%

Macro Nutrients

	Sorghum	Light Rye Flour	Recommended Dietary Allowance
Energy	16% 466kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	1.94% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	4.18% 0.71g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	1.8% 1.3g	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	0.18% 0.13g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.81g	g per day for Men 19-50 years
Fiber	25% 9.5g	30% 11.3g	38g per day for Men 19-50 years
Protein	27% 15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Light Rye Flour	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	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	9.8% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	25.5% 0.33mg	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	8.15% 32.6μg	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	0% 0mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Light Rye Flour	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	33.5% 0.3mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	71.6% 1.65mg	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	26.3% 184mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	45.4% 25μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Light Rye Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Sorghum vs Light Rye Flour:

• 5 ounces of Sorghum have 4.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Light Rye Flour.
• While 5 oz of Light Rye Flour contain 1.8 times more Vitamin B5 and 1.7 times more Vitamin E than Sorghum Grain.
• Both Sorghum and Light Rye Flour provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per five ounces.
• Both Sorghum Grain as well as Light Rye Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sorghum vs Light Rye Flour:

• 5 ounces of Sorghum have 1.3 times more Copper, 3.7 times more Iron, 5.2 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Light Rye Flour.
• While 5 oz of Light Rye Flour contain 1.4 times more Selenium than Sorghum Grain.
• Both Sorghum Grain as well as Light Rye Flour lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sorghum have 2.6 times more Fat, 3 times more Omega 6 and 2.7 times more Sugars than Light Rye Flour.
• While 5 oz of Light Rye Flour contain 1.3 times more Omega 3 than Sorghum Grain.
• Both Sorghum and Light Rye Flour offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.