Comparing Nutrients in 100 grams Sorghum VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	11.3% 329kcal	11.3% 327kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	3.53% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	54.8% 71g	130g per day for Men 19-50 years
Sugars	3.5% 2.53g	0.57% 0.41g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	32% 12g	38g per day for Men 19-50 years
Protein	19% 10.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	23% 0.3mg	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	5% 20μg	9.5% 38μg	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	3.33% 0.5mg	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	1.3% 13mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	48.2% 0.43mg	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	42% 3.36mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	69.8% 1.6mg	173% 4mg	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	41.3% 289mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	129% 70.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	24% 2.65mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Sorghum VS Hard Red Winter Wheat per 100 g

Compare the macro and micronutrient content in 100 g of Sorghum versus 100 g of Hard Red Winter Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sorghum vs Hard Red Winter Wheat:

• 100 grams of Sorghum have 1.5 times more Vitamin B6 than Hard Red Winter Wheat.
• While 100 g of Hard Red Winter Wheat contain 1.5 times more Vitamin B3, 2.6 times more Vitamin B5, 1.9 times more Vitamin B9 and 2 times more Vitamin E than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat provide similar amounts of Vitamin B1 and Vitamin B2 per 100 grams.
• Both Sorghum Grain as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sorghum vs Hard Red Winter Wheat:

• 100 grams of Sorghum have 1.3 times more Magnesium than Hard Red Winter Wheat.
• While 100 g of Hard Red Winter Wheat contain 2.2 times more Calcium, 1.5 times more Copper, 2.5 times more Manganese, 5.8 times more Selenium and 1.6 times more Zinc than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat contain similar levels of Iron, Phosphorus and Potassium per 100 grams.
• 100 grams of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sorghum have 2.2 times more Fat, 2.4 times more Omega 3, 2.5 times more Omega 6 and 6.2 times more Sugars than Hard Red Winter Wheat.
• While 100 g of Hard Red Winter Wheat contain 1.8 times more Fiber than Sorghum Grain.
• Both Sorghum and Hard Red Winter Wheat offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• 100 grams of Hard Red Winter Wheat provide inadequate amounts of Omega 3