Comparing Nutrients in 300 calories Refined Sorghum FlourVS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 300 calories

Refined Sorghum Flour

84g

UNCLE BENS Cooked Parboiled Brown Rice

204g

Refined Sorghum Flour has 2.4 times more energy per 100g than UNCLE BENS Cooked Parboiled Brown Rice. It has high energy density when compared to other foods. UNCLE BENS Cooked Parboiled Brown Rice having average energy density.

Which food has more nutrients per 300 calories - Refined Sorghum Flour or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

Protein Fat Carbs

Refined Sorghum Flour

11%

86%

UNCLE BENS Cooked Parboiled Brown Rice

86%

300 kcal ▼

Macro Nutrients

Refined Sorghum Flourvs UNCLE BENS Cooked Parboiled Brown Rice

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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1.07%1.04g

Fat

1.8%1.73g

1.04 gvs1.73 g

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

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0.8%0.25g

Saturated Fat

1.36%0.43g

0.25 gvs0.43 g

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

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Omega 3

1.02%0.016g

NA gvs0.016 g

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

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2.35%0.4g

Omega 6

3.1%0.53g

0.4 gvs0.53 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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49.7%64.6g

Carbohydrate

49%64g

64.6 gvs64 g

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

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Sugars

0.42%0.31g

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

NA gvs0.31 g

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

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0%0g

Fructose

0%0g

≤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 g

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

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%0.29g

Glucose

%0g

0.29 gvs0 g

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

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%0g

Sucrose

%0.31g

0 gvs0.31 g

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

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4.2%1.6g

Fiber

9.13%3.47g

1.6 gvs3.47 g

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

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14.3%8g

Protein

11.3%6.3g

8 gvs6.3 g

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

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Vitamins

Refined Sorghum Flourvs UNCLE BENS Cooked Parboiled Brown Rice

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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6.3%0.076mg

Vitamin B1

16.5%0.2mg

Thiamine

0.076 mgvs0.2 mg

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

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0.32%0.004mg

Vitamin B2

11%0.14mg

Riboflavin

0.004 mgvs0.14 mg

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

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7%1.1mg

Vitamin B3

24.3%3.9mg

Niacin, nicotinic acid, niacinamide

1.1 mgvs3.9 mg

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

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3.1%0.15mg

Vitamin B5

11.2%0.56mg

Pantothenic acid

0.15 mgvs0.56 mg

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

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4.4%0.057mg

Vitamin B6

17.3%0.22mg

Pyridoxine

0.057 mgvs0.22 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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Vitamin B9

2.04%8.16μg

Folates and Folic Acid

NA μgvs8.16 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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0.56%0.5mg

Vitamin C

Ascorbic acid

0.5 mgvsNA 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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Vitamin E

0%0mg

Tocopherols and Tocotrienols

NA mgvs0 mg

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

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Vitamin K

0.68%0.82μg

Phytomenadione or phylloquinone

NA μgvs0.82 μg

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

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Minerals

Refined Sorghum Flourvs UNCLE BENS Cooked Parboiled Brown Rice

0.5%5.04mg

Calcium

0.61%6.12mg

5.04 mgvs6.12 mg

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

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0.84%0.008mg

Copper

29.3%0.26mg

0.008 mgvs0.26 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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10%0.82mg

Iron

13.5%1.1mg

0.82 mgvs1.1 mg

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

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6.2%26mg

Magnesium

19%79.6mg

26 mgvs79.6 mg

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

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15.7%0.36mg

Manganese

101%2.33mg

0.36 mgvs2.33 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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10.4%73mg

Phosphorus

28%196mg

73 mgvs196 mg

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

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3.6%122mg

Potassium

3.66%124mg

122 mgvs124 mg

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

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Selenium

35%19μg

NA μgvs19 μg

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

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0.056%0.84mg

Sodium

0.54%8.16mg

0.84 mgvs8.16 mg

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

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3.6%0.39mg

Zinc

14.3%1.57mg

0.39 mgvs1.57 mg

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

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0.27%10g

Water

3.55%131g

10 gvs131 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 Refined Sorghum Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

UNCLE BENS Cooked Parboiled Brown Rice contain 2.6 times more Vitamin B1, 34 times more Vitamin B2, 3.5 times more Vitamin B3, 3.6 times more Vitamin B5 and 3.9 times more Vitamin B6 than Refined Unenriched Sorghum Flour.

Comparing minerals per 300 calories for Refined Sorghum Flour vs UNCLE BENS Cooked Parboiled Brown Rice:

UNCLE BENS Cooked Parboiled Brown Rice contain 34.8 times more Copper, 1.3 times more Iron, 3.1 times more Magnesium, 6.4 times more Manganese, 2.7 times more Phosphorus, 4 times more Zinc and 13.1 times more Water than Refined Unenriched Sorghum Flour.
Both Refined Unenriched Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Potassium per 300 kcal.
Both Refined Unenriched Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Refined Unenriched Sorghum Flour has 1.3 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
While UNCLE BENS Cooked Parboiled Brown Rice contain 1.3 times more Omega 6 and 2.2 times more Fiber than Refined Unenriched Sorghum Flour.
Both Refined Unenriched Sorghum Flour and UNCLE BENS Cooked Parboiled Brown Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Refined Unenriched Sorghum Flour as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Fat, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Refined Sorghum FlourVS Cooked 51% Whole Wheat Pasta with Enriched SemolinaUNCLE BENS Cooked Parboiled Brown RiceVS Cooked 51% Whole Wheat Pasta with Enriched Semolina

Compare Foods

Comparing Nutrients in 300 calories Refined Sorghum FlourVS UNCLE BENS Cooked Parboiled Brown Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Refined Sorghum Flour or UNCLE BENS Cooked Parboiled Brown Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: