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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%

Macro Nutrients

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	24.4% 708kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	3.03% 2.94g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	47% 61.3g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.19% 0.14g	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	% 0.67g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.2g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	33.8% 19g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	20.3% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	9.92% 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	NA	19% 75.4μg	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	1.32% 1.2mg	NA	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	39.7% 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	24% 1.92mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	85% 1.96mg	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	24.7% 173mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	111% 61μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	3.3% 122g	3700g per day for Men 19-50 years

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

• Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.2 times more Vitamin B1, 26.6 times more Vitamin B2, 2 times more Vitamin B3 and 1.4 times more Vitamin B5 than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Vitamin B6 per 7 oz.

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

• Refined Unenriched Sorghum Flour has 2 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 1.8 times more Calcium, 20 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 2.2 times more Zinc and 5.2 times more Water than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refined Unenriched Sorghum Flour has 2.3 times more Energy, 2.5 times more Carbohydrate and 1.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• While Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contains 2.4 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have similar amounts of Fat per 7 oz.
• Both Refined Unenriched Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.