Comparing Nutrients in 100 calories Refined Sorghum Flour VS Whole Sorghum Flour

Weight per 100 calories

• Refined Sorghum Flour: 28g
• Whole 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 - Refined Sorghum Flour or Whole Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Refined Sorghum Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.5g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	0.061% 0.045g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.13g	g per day for Men 19-50 years
Fiber	1.4% 0.53g	4.84% 1.84g	38g per day for Men 19-50 years
Protein	4.77% 2.67g	4.2% 2.35g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	7.64% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.33% 0.37mg	7.83% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.03% 0.052mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.47% 0.019mg	6.96% 0.091mg	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	1.74% 6.96μg	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	0.25% 0.22mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	0.17% 1.7mg	0.33% 3.34mg	1000mg per day for Men 19-50 years
Copper	0.28% 0.003mg	7.83% 0.07mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	2.07% 8.7mg	8.16% 34.3mg	420mg per day for Men 19-50 years
Manganese	5.24% 0.12mg	15.2% 0.35mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	1.2% 40.6mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	NA	6.18% 3.4μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	4.13% 0.45mg	11mg per day for Men 19-50 years
Water	0.09% 3.34g	0.077% 2.86g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS Whole Sorghum Flour Nutrients Per 100 Kcal

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

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

• 100 kcal of Whole-grain Sorghum Flour contain 3.6 times more Vitamin B1, 3.4 times more Vitamin B3, 2.9 times more Vitamin B5 and 4.8 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• 100 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Refined Unenriched Sorghum Flour as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C in 100 calories.

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

• 100 kcal of Whole-grain Sorghum Flour contain 28 times more Copper, 3.2 times more Iron, 3.9 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 2.2 times more Potassium and 3.4 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 Whole-grain Sorghum Flour lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Whole-grain Sorghum Flour contain 2.8 times more Omega 6 and 3.5 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Whole 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