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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 7 ounces of Whole Sorghum Flour have 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 51% Whole Wheat Pasta with Enriched Semolina.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 2.5 times more Selenium than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sorghum Flour have 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 51% Whole Wheat Pasta with Enriched Semolina.