Comparing Nutrients in 5 ounces Whole Soft Wheat Flour VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Whole Soft Wheat Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	16.2% 471kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	83.6% 109g	130g per day for Men 19-50 years
Sugars	2% 1.45g	3.8% 2.75g	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	0.31% 0.23g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	49% 18.6g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.4% 7.58mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35.4% 0.46mg	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	9.92% 39.7μg	8.86% 35.4μg	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	0% 0mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5% 0.75mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	40% 0.36mg	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	65.7% 5.26mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	39.5% 166mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	77.5% 1.8mg	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	65.4% 458mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	32.7% 18μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Whole Soft Wheat Flour vs Whole Sorghum Flour:

• Soft Wheat Whole Grain Flour has 3.1 times more Vitamin B2 and 1.9 times more Vitamin B5 than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.7 times more Vitamin B6 and 3.4 times more Vitamin K than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Whole-grain Sorghum Flour have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 5 oz.
• Both Soft Wheat Whole Grain Flour as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Whole Soft Wheat Flour vs Whole Sorghum Flour:

• Soft Wheat Whole Grain Flour has 2.8 times more Calcium, 1.9 times more Copper, 2.7 times more Manganese, 1.2 times more Potassium and 1.8 times more Zinc than Whole-grain Sorghum Flour.
• Both Soft Wheat Whole Grain Flour and Whole-grain Sorghum Flour have similar amounts of Iron, Magnesium, Phosphorus and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Soft Wheat Whole Grain Flour has 2 times more Fiber than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.7 times more Fat and 1.9 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour and Whole-grain Sorghum Flour have similar amounts of Energy, Saturated Fat, Carbohydrate and Protein per 5 oz.
• Both Soft Wheat Whole Grain Flour as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 5 oz.