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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	12.4% 359kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.34g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	1.52% 0.26g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	24% 31.3g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	0.21% 0.15g	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	0.22% 0.16g	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	% 1.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.15g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	15% 8.43g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	5.5% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	8.46% 0.11mg	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	6.25% 25μg	1% 4μg	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	0.89% 0.8mg	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	3.33% 0.5mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	14.3% 0.13mg	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	39.3% 3.14mg	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	49.6% 1.14mg	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	39.7% 278mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	1.8% 61mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	1.74% 64.4g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 3.4 times more Vitamin B1, 2.4 times more Vitamin B3, 2 times more Vitamin B5, 3 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin E and 16 times more Vitamin K than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole-grain Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Vitamin B2 per 100 g.

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

• Whole-grain Sorghum Flour has 4 times more Calcium, 2 times more Copper, 5.9 times more Iron, 3.2 times more Magnesium, 2.9 times more Phosphorus, 5.3 times more Potassium, 1.3 times more Selenium and 2.1 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While UNCLE BENS Cooked Parboiled Brown Rice contain 6.3 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-grain Sorghum Flour has 2.4 times more Energy, 3.9 times more Fat, 2.5 times more Saturated Fat, 7.6 times more Omega 3, 5.2 times more Omega 6, 2.4 times more Carbohydrate, 12.9 times more Sugars, 3.9 times more Fiber and 2.7 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Whole-grain Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.