Comparing Nutrients in 100 calories Millet Flour VS Refined Sorghum Flour

Weight per 100 calories

• Millet Flour: 26g
• Refined Sorghum Flour: 28g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Millet Flour or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Millet Flour	11%	10%	79%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Millet Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	3.93% 0.67g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	15% 19.7g	16.6% 21.5g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	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	% 0.33g	% 0.095g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 0g	g per day for Men 19-50 years
Fiber	2.4% 0.92g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	4.77% 2.67g	56g per day for Men 19-50 years

Vitamins

	Millet Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9% 0.11mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.47% 0.019mg	0.11% 0.001mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.85% 1.58mg	2.33% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.65% 0.33mg	1.03% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	1.47% 0.019mg	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	2.75% 11μg	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	0% 0mg	0.19% 0.17mg	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	0.19% 0.029mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Millet Flour	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	0.37% 3.66mg	0.17% 1.7mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	0.28% 0.003mg	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% 1.03mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	2.07% 8.7mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	5.24% 0.12mg	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	10.7% 74.6mg	3.5% 24.4mg	700mg per day for Men 19-50 years
Potassium	1.72% 58.6mg	1.2% 40.6mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.07% 1.05mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	6.26% 0.69mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.061% 2.27g	0.09% 3.34g	3700g per day for Men 19-50 years

Millet Flour VS Refined Sorghum Flour Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Millet Flour or Refined Sorghum Flour?

Lets compare vitamin content per 100 calories of Millet Flour vs Refined Sorghum Flour:

• 100 calories of Millet Flour have 4.3 times more Vitamin B1, 4.2 times more Vitamin B3, 6.5 times more Vitamin B5 and 5.1 times more Vitamin B6 than Refined Sorghum Flour.
• 100 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Millet flour as well as Refined Unenriched Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Millet Flour vs Refined Sorghum Flour:

• 100 calories of Millet Flour have 55.6 times more Copper, 3.8 times more Iron, 3.6 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus and 5.2 times more Zinc than Refined Sorghum Flour.
• 100 calories of Refined Sorghum Flour lack sufficient amounts of Copper and Zinc
• Both Millet flour as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Millet Flour have 5 times more Omega 6 and 1.7 times more Fiber than Refined Sorghum Flour.
• Both Millet Flour and Refined Sorghum Flour offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Refined Sorghum Flour provide inadequate amounts of Omega 6 and Fiber