Comparing Nutrients in 7 ounces UNCLE BENS Cooked Parboiled Brown Rice VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10% 292kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.32% 0.42g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	3.02% 0.51g	5.54% 0.94g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	117% 153g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	NA	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% 0g	0% 0g	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	% 0g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	11% 6.13g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.78mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	10.4% 0.13mg	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	2% 7.94μg	NA	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	1.32% 1.2mg	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	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	28.4% 0.26mg	2% 0.018mg	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	13% 1.05mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	37% 0.85mg	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	27.2% 191mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	3.56% 121mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice vs Refined Sorghum Flour:

• UNCLE BENS Cooked Parboiled Brown Rice have 14 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Unenriched Sorghum Flour have similar amounts of Vitamin B1 per 7 oz.

Comparing minerals per 7 ounces for UNCLE BENS Cooked Parboiled Brown Rice vs Refined Sorghum Flour:

• UNCLE BENS Cooked Parboiled Brown Rice have 14.3 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese, 1.6 times more Zinc and 5.4 times more Water than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 1.8 times more Iron and 2.4 times more Potassium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Unenriched Sorghum Flour have similar amounts of Phosphorus per 7 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Refined Unenriched Sorghum Flour have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refined Unenriched Sorghum Flour contains 2.4 times more Energy, 1.5 times more Fat, 1.8 times more Omega 6, 2.5 times more Carbohydrate and 3.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Unenriched Sorghum Flour have similar amounts of Fiber per 7 oz.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Refined Unenriched Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.