Comparing Nutrients in 100 grams UNCLE BENS Cooked Parboiled Brown Rice VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	5.07% 147kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	1.28% 1.24g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	0.95% 0.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	1.52% 0.26g	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	59% 77g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	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	% 0g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0.15g	% 0g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	0.38% 0.005mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.46% 0.11mg	5.23% 0.068mg	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	1% 4μg	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	NA	0.67% 0.6mg	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% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BENS Cooked Parboiled Brown Rice	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.6% 6mg	1000mg per day for Men 19-50 years
Copper	14.3% 0.13mg	1% 0.009mg	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	6.63% 0.53mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	18.7% 0.43mg	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	13.7% 96mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	1.8% 61mg	4.26% 145mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	1.74% 64.4g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of UNCLE BENS Cooked Parboiled Brown Rice vs Refined Sorghum Flour:

• UNCLE BENS Cooked Parboiled Brown Rice have 14 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Unenriched Sorghum Flour have similar amounts of Vitamin B1 per 100 g.

Comparing minerals per 100 grams for UNCLE BENS Cooked Parboiled Brown Rice vs Refined Sorghum Flour:

• UNCLE BENS Cooked Parboiled Brown Rice have 14.3 times more Copper, 1.3 times more Magnesium, 2.7 times more Manganese, 1.6 times more Zinc and 5.4 times more Water than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 1.8 times more Iron and 2.4 times more Potassium than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Unenriched Sorghum Flour have similar amounts of Phosphorus per 100 g.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Refined Unenriched Sorghum Flour have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Refined Unenriched Sorghum Flour contains 2.4 times more Energy, 1.5 times more Fat, 1.8 times more Omega 6, 2.5 times more Carbohydrate and 3.1 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both UNCLE BENS Cooked Parboiled Brown Rice and Refined Unenriched Sorghum Flour have similar amounts of Fiber per 100 g.
• Both UNCLE BENS Cooked Parboiled Brown Rice as well as Refined Unenriched Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.