Comparing Nutrients in 100 calories Refined Sorghum Flour VS 51% Whole Wheat Pasta with Enriched Semolina

Weight per 100 calories

• Refined Sorghum Flour: 28g
• 51% Whole Wheat Pasta with Enriched Semolina: 27.7g

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

Discover which food has more nutrients per 100 calories - Refined Sorghum Flour or 51% Whole Wheat Pasta with Enriched Semolina?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
51% Whole Wheat Pasta with Enriched Semolina	14%	6%	80%

Macro Nutrients

	Refined Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	NA	0.92% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.5g	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	NA	0.84% 0.61g	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	0.076% 0.055g	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	% 0.095g	% 0.055g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.11g	g per day for Men 19-50 years
Fiber	1.4% 0.53g	8.24% 3.13g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	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	2.1% 0.025mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	6.67% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	3.88% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	5.1% 0.066mg	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	7.9% 31.6μg	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	0.19% 0.17mg	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	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	51% Whole Wheat Pasta with Enriched Semolina	Recommended Dietary Allowance
Calcium	0.17% 1.7mg	0.69% 6.93mg	1000mg per day for Men 19-50 years
Copper	0.28% 0.003mg	12% 0.11mg	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	3.4% 0.27mg	12% 0.94mg	8mg per day for Men 19-50 years
Magnesium	2.07% 8.7mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	5.24% 0.12mg	25.4% 0.58mg	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	3.5% 24.4mg	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	1.2% 40.6mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	0.22% 3.32mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.069% 2.56g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS 51% Whole Wheat Pasta With Enriched Semolina Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Refined Sorghum Flour or 51% Whole Wheat Pasta with Enriched Semolina?

Lets compare vitamin content per 100 calories of Refined Sorghum Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 6 times more Vitamin B1, 61.9 times more Vitamin B2, 6.4 times more Vitamin B3, 3.8 times more Vitamin B5 and 3.5 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• 100 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B6

Comparing minerals per 100 calories for Refined Sorghum Flour vs 51% Whole Wheat Pasta with Enriched Semolina:

• 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 42.9 times more Copper, 3.5 times more Iron, 3 times more Magnesium, 4.9 times more Manganese, 2.9 times more Phosphorus, 2.2 times more Potassium and 4.6 times more Zinc than Refined Unenriched Sorghum Flour.
• 100 calories of Refined Sorghum Flour lack sufficient amounts of Copper, Potassium and Zinc
• Both Refined Unenriched Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina contain 5.9 times more Fiber and 1.4 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and 51% Whole Wheat Pasta with Enriched Semolina offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Refined Sorghum Flour provide inadequate amounts of Fiber
• Both Refined Unenriched Sorghum Flour as well as Dry Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina provide inadequate amounts of Omega 6 in 100 calories.