Comparing Nutrients in 5 ounces Hard Red Winter Wheat VS Sorghum

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Sorghum	Recommended Dietary Allowance
Energy	16% 464kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	78.6% 102g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	4.95% 3.6g	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	45.5% 17.3g	25% 9.5g	38g per day for Men 19-50 years
Protein	32% 18g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Sorghum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.2% 0.54mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.5% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.75mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.43mg	48.3% 0.63mg	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	13.5% 54μg	7.1% 28.3μg	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	9.54% 1.43mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Sorghum	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	44.7% 0.4mg	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	56.5% 4.52mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	99% 2.28mg	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	58.3% 408mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	31.4% 17.3μg	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	34% 3.76mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.48% 17.6g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Hard Red Winter Wheat have 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.
• While 5 oz of Sorghum Grain contain 1.3 times more Magnesium than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Sorghum 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 Hard Red Winter Wheat have 1.8 times more Fiber than Sorghum.
• While 5 oz of Sorghum Grain contain 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.
• Both Hard Red Winter Wheat and Sorghum offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Hard Red Winter Wheat provide inadequate amounts of Omega 3