Comparing Nutrients in 7 ounces Hard Red Spring Wheat VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Sorghum	12%	9%	79%

Macro Nutrients

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Energy	22.5% 653kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	7.08% 6.87g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	17.4% 2.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	110% 143g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	6.93% 5.02g	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	63.7% 24.2g	35% 13.3g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring 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	83.3% 1mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	67.6% 0.88mg	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	21.3% 85.3μg	9.92% 39.7μg	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	13.4% 2mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	62.6% 0.56mg	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	89.3% 7.14mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	78% 327mg	420mg per day for Men 19-50 years
Manganese	350% 8.05mg	138% 3.2mg	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	94% 659mg	82% 574mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	0.67% 24.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Spring Wheat VS Sorghum per 7 oz

Compare the macro and micronutrient content in 7 oz of Hard Red Spring Wheat versus 7 oz of Sorghum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Hard Red Spring Wheat vs Sorghum:

• 7 ounces of Hard Red Spring Wheat have 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 2 times more Vitamin E than Sorghum.
• While 7 oz of Sorghum Grain contain 1.3 times more Vitamin B6 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum provide similar amounts of Vitamin B2 per seven ounces.
• Both Hard Red Spring Wheat as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hard Red Spring Wheat vs Sorghum:

• 7 ounces of Hard Red Spring Wheat have 1.9 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese, 5.8 times more Selenium and 1.7 times more Zinc than Sorghum.
• While 7 oz of Sorghum Grain contain 1.3 times more Magnesium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum contain similar levels of Iron, Phosphorus and Potassium per seven ounces.
• 7 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Hard Red Spring Wheat have 1.8 times more Fiber and 1.5 times more Protein than Sorghum.
• While 7 oz of Sorghum Grain contain 1.8 times more Fat, 1.8 times more Omega 3, 2.1 times more Omega 6 and 6.2 times more Sugars than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum offer comparable quantities of Energy and Carbohydrate per seven ounces.