Comparing Nutrients in 100 grams Hard Red Spring Wheat VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Sorghum	12%	9%	79%

Macro Nutrients

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Energy	11.3% 329kcal	11.3% 329kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	3.57% 3.46g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	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	52.3% 68g	55.5% 72g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	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	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	32% 12g	17.6% 6.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	27.7% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	7.34% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	10.8% 43μg	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	6.73% 1mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Spring Wheat	Sorghum	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	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	45% 3.6mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	39.3% 165mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	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	47.4% 332mg	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	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	25.3% 2.78mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.34% 12.4g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Hard Red Spring Wheat have 1.5 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.2 times more Vitamin B9 and 2 times more Vitamin E than Sorghum.
• While 100 g of Sorghum Grain contain 1.3 times more Vitamin B6 than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum provide similar amounts of Vitamin B2 per 100 grams.
• Both Hard Red Spring Wheat 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 Hard Red Spring Wheat vs Sorghum:

• 100 grams of Hard Red Spring Wheat have 1.9 times more Calcium, 1.4 times more Copper, 2.5 times more Manganese, 5.8 times more Selenium and 1.7 times more Zinc than Sorghum.
• While 100 g of Sorghum Grain contain 1.3 times more Magnesium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum 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 Hard Red Spring Wheat have 1.8 times more Fiber and 1.5 times more Protein than Sorghum.
• While 100 g of Sorghum Grain contain 1.8 times more Fat, 1.8 times more Omega 3, 2.1 times more Omega 6 and 6.2 times more Sugars than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Sorghum offer comparable quantities of Energy and Carbohydrate per 100 grams.