Comparing Nutrients in 300 calories Millet FlourVS Whole Sorghum Flour

Weight per 300 calories

Millet Flour

78.5g

Whole Sorghum Flour

83.6g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Millet Flour or Whole Sorghum Flour?

Macros Ratio

Protein Fat Carbs

Millet Flour

11%

10%

79%

Whole Sorghum Flour

83%

300 kcal ▼

Macro Nutrients

Millet Flourvs Whole Sorghum Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.44%3.34g

Fat

2.88%2.8g

3.34 gvs2.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.3%0.42g

Saturated Fat

1.38%0.44g

0.42 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.16%0.035g

Omega 3

3.2%0.051g

0.035 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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11.8%2g

Omega 6

6.57%1.1g

2 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

NA mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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45.4%59g

Carbohydrate

49.3%64g

59 gvs64 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.8%1.3g

Sugars

2.24%1.62g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.3 gvs1.62 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.18%0.13g

≤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]

0 gvs0.13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.99g

Glucose

%1.1g

0.99 gvs1.1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.24g

Sucrose

%0.39g

0.24 gvs0.39 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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7.23%2.75g

Fiber

14.5%5.5g

2.75 gvs5.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15%8.44g

Protein

12.6%7.04g

8.44 gvs7.04 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Millet Flourvs Whole Sorghum Flour

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

23%0.27mg

Thiamine

0.32 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.4%0.057mg

Vitamin B2

3.92%0.051mg

Riboflavin

0.057 mgvs0.051 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29.5%4.73mg

Vitamin B3

23.5%3.76mg

Niacin, nicotinic acid, niacinamide

4.73 mgvs3.76 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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20%1mg

Vitamin B5

9%0.45mg

Pantothenic acid

1 mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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22.5%0.29mg

Vitamin B6

21%0.27mg

Pyridoxine

0.29 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.25%33μg

Vitamin B9

5.22%21μg

Folates and Folic Acid

33 μgvs21 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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Vitamin B12

Cobalamin

NA μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0.74%0.67mg

Ascorbic acid

0 mgvs0.67 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.58%0.086mg

Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

0.086 mgvs0.42 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.52%0.63μg

Vitamin K

4.46%5.35μg

Phytomenadione or phylloquinone

0.63 μgvs5.35 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Millet Flourvs Whole Sorghum Flour

1.1%11mg

Calcium

1%10mg

11 mgvs10 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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46.7%0.42mg

Copper

23.5%0.21mg

0.42 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.7%3.1mg

Iron

32.8%2.62mg

3.1 mgvs2.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.3%93mg

Magnesium

24.5%103mg

93 mgvs103 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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34.2%0.79mg

Manganese

45.7%1.05mg

0.79 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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32%224mg

Phosphorus

33%232mg

224 mgvs232 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.17%176mg

Potassium

7.96%271mg

176 mgvs271 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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46.7%25.7μg

Selenium

18.5%10μg

25.7 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.14mg

Sodium

0.17%2.5mg

3.14 mgvs2.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.8%2.07mg

Zinc

12.4%1.36mg

2.07 mgvs1.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.18%6.8g

Water

0.23%8.57g

6.8 gvs8.57 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Millet Flour vs Whole Sorghum Flour:

Millet flour has 1.3 times more Vitamin B3, 2.2 times more Vitamin B5 and 1.6 times more Vitamin B9 than Whole-grain Sorghum Flour.
While Whole-grain Sorghum Flour contains 8.5 times more Vitamin K than Millet flour.
Both Millet flour and Whole-grain Sorghum Flour have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per 300 kcal.
Both Millet flour as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin C and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Millet Flour vs Whole Sorghum Flour:

Millet flour has 2 times more Copper, 2.5 times more Selenium and 1.5 times more Zinc than Whole-grain Sorghum Flour.
While Whole-grain Sorghum Flour contains 1.3 times more Manganese and 1.5 times more Potassium than Millet flour.
Both Millet flour and Whole-grain Sorghum Flour have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.
Both Millet flour as well as Whole-grain Sorghum Flour have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Millet flour has 1.8 times more Omega 6 than Whole-grain Sorghum Flour.
While Whole-grain Sorghum Flour contains 1.5 times more Omega 3 and 2 times more Fiber than Millet flour.
Both Millet flour and Whole-grain Sorghum Flour have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
Both Millet flour as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Millet FlourVS Whole Soft Wheat FlourWhole Sorghum FlourVS Whole Soft Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories Millet FlourVS Whole Sorghum Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Millet Flour or Whole Sorghum Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: