Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	10.7% 310kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	NA	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	NA	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	117% 152g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	5.3% 3.85g	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	0.19% 0.14g	0.44% 0.32g	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	% 0.14g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.93g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	34.5% 13g	38g per day for Men 19-50 years
Protein	20% 11.3g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	55.8% 8.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	49.6% 0.64mg	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	19% 75.4μg	12.4% 49.6μg	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	NA	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	55.8% 0.5mg	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	39% 3.14mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.4mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	85% 1.96mg	109% 2.5mg	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	27.5% 192mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	4.14% 141mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	111% 61μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Sorghum Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 7 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.2 times more Vitamin B2 and 1.5 times more Vitamin B9 than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 5 times more Vitamin B6 and 32 times more Vitamin K than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Sorghum Flour:

• 7 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2.5 times more Selenium than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 1.4 times more Copper, 2 times more Iron, 3 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 4.6 times more Potassium and 1.6 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole-grain Sorghum Flour contain 2.3 times more Energy, 2.3 times more Fat, 2.5 times more Carbohydrate, 3 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.