Comparing Nutrients in 100 grams Medium Rye flour VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Medium Rye flour	12%	4%	84%
Sorghum	12%	9%	79%

Macro Nutrients

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Energy	12% 349kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	6.13% 0.098g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	8.8% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	55.5% 72g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	3.5% 2.53g	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	0.17% 0.12g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 0.9g	NA	g per day for Men 19-50 years
Fiber	31% 12g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.77% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.8% 1.73mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.84% 0.49mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	34% 0.44mg	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	8.5% 34μg	5% 20μg	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	9.53% 1.43mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Medium Rye flour	Sorghum	Recommended Dietary Allowance
Calcium	2.4% 24mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	31.6% 0.28mg	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	31.8% 2.54mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	39.3% 165mg	420mg per day for Men 19-50 years
Manganese	105% 2.4mg	69.8% 1.6mg	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	32% 225mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	11% 374mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	26% 14.4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.17mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.34% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Medium Rye flour VS Sorghum per 100 g

Compare the macro and micronutrient content in 100 g of Medium Rye flour versus 100 g of Sorghum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Medium Rye flour vs Sorghum:

• 100 grams of Medium Rye flour have 1.3 times more Vitamin B5, 1.7 times more Vitamin B9 and 2.9 times more Vitamin E than Sorghum.
• While 100 g of Sorghum Grain contain 2.1 times more Vitamin B3 and 1.7 times more Vitamin B6 than Medium Rye flour.
• Both Medium Rye flour and Sorghum provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Medium Rye flour as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Medium Rye flour vs Sorghum:

• 100 grams of Medium Rye flour have 1.8 times more Calcium, 1.5 times more Manganese and 1.3 times more Zinc than Sorghum.
• While 100 g of Sorghum Grain contain 1.3 times more Iron, 2.6 times more Magnesium and 1.3 times more Phosphorus than Medium Rye flour.
• Both Medium Rye flour and Sorghum contain similar levels of Copper, Potassium and Selenium per 100 grams.
• 100 grams of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Medium Rye flour have 1.5 times more Omega 3 and 1.8 times more Fiber than Sorghum.
• While 100 g of Sorghum Grain contain 2.3 times more Fat, 2.5 times more Omega 6 and 2.3 times more Sugars than Medium Rye flour.
• Both Medium Rye flour and Sorghum offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.