Comparing Nutrients in 5 ounces Sorghum VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	16% 466kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	5.06% 4.9g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	5% 0.85g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	0.8% 0.58g	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	45.5% 17.3g	38g per day for Men 19-50 years
Protein	27% 15g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Hard Red Winter Wheat	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	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	48.4% 7.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.3% 0.63mg	32.7% 0.43mg	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	13.5% 54μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	68.4% 0.62mg	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	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	55.7% 234mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	246% 5.65mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	182% 100μg	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	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Hard Red Winter Wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Sorghum vs Hard Red Winter Wheat:

• 5 ounces of Sorghum have 1.5 times more Vitamin B6 than Hard Red Winter Wheat.
• While 5 oz of Hard Red Winter Wheat contain 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 2 times more Vitamin E than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Sorghum Grain as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sorghum vs Hard Red Winter Wheat:

• 5 ounces of Sorghum have 1.3 times more Magnesium than Hard Red Winter Wheat.
• While 5 oz of Hard Red Winter Wheat contain 2.2 times more Calcium, 1.5 times more Copper, 2.5 times more Manganese, 5.8 times more Selenium and 1.6 times more Zinc than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat contain similar levels of Iron, Phosphorus and Potassium per five ounces.
• 5 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sorghum have 2.2 times more Fat, 2.4 times more Omega 3, 2.5 times more Omega 6 and 6.2 times more Sugars than Hard Red Winter Wheat.
• While 5 oz of Hard Red Winter Wheat contain 1.8 times more Fiber than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Hard Red Winter Wheat provide inadequate amounts of Omega 3