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Comparing Nutrients in 300 calories Whole Soft Wheat FlourVS Refined Sorghum Flour

Weight per 300 calories

Whole Soft Wheat Flour
90g
Refined Sorghum Flour
84g

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

Which food has more nutrients per 300 calories - Whole Soft Wheat Flour or Refined Sorghum Flour?

Macros Ratio

Protein Fat Carbs

Whole Soft Wheat Flour
11%
5%
84%
Refined Sorghum Flour
11%
3%
86%
300 kcal ▼

Macro Nutrients

Whole Soft Wheat Flourvs Refined 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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1.8%1.76g
Fat
1.07%1.04g
1.76 gvs1.04 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.2%0.39g
Saturated Fat
0.8%0.25g
0.39 gvs0.25 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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NA
Omega 3
NA
NA gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
2.35%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
NA
0 mgvsNA mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.8%67.3g
Carbohydrate
49.7%64.6g
67.3 gvs64.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.27%0.92g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.92 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0g
NA gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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31%12g
Fiber
4.2%1.6g
12 gvs1.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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15.5%8.7g
Protein
14.3%8g
8.7 gvs8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Whole Soft Wheat Flourvs Refined Sorghum Flour
0%0μg
Vitamin A
NA
RAE, retinol activity equivalents
0 μgvsNA μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.4%0.27mg
Vitamin B1
6.3%0.076mg
Thiamine
0.27 mgvs0.076 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg
Vitamin B2
0.32%0.004mg
Riboflavin
0.17 mgvs0.004 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30%4.83mg
Vitamin B3
7%1.1mg
Niacin, nicotinic acid, niacinamide
4.83 mgvs1.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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18.3%0.91mg
Vitamin B5
3.1%0.15mg
Pantothenic acid
0.91 mgvs0.15 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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13.3%0.17mg
Vitamin B6
4.4%0.057mg
Pyridoxine
0.17 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.33%25.3μg
Vitamin B9
NA
Folates and Folic Acid
25.3 μgvsNA μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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NA
Vitamin B12
NA
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
0.56%0.5mg
Ascorbic acid
0 mgvs0.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.2%0.48mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.48 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.43%1.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
1.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Whole Soft Wheat Flourvs Refined Sorghum Flour
3%30mg
Calcium
0.5%5.04mg
30 mgvs5.04 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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47.7%0.43mg
Copper
0.84%0.008mg
0.43 mgvs0.008 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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42%3.35mg
Iron
10%0.82mg
3.35 mgvs0.82 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25%106mg
Magnesium
6.2%26mg
106 mgvs26 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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134%3.07mg
Manganese
15.7%0.36mg
3.07 mgvs0.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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41.7%292mg
Phosphorus
10.4%73mg
292 mgvs73 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.5%356mg
Potassium
3.6%122mg
356 mgvs122 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21%11.5μg
Selenium
NA
11.5 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.7mg
Sodium
0.056%0.84mg
2.7 mgvs0.84 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.3%2.67mg
Zinc
3.6%0.39mg
2.67 mgvs0.39 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11.2g
Water
0.27%10g
11.2 gvs10 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 Whole Soft Wheat Flour vs Refined Sorghum Flour:
Comparing minerals per 300 calories for Whole Soft Wheat Flour vs Refined Sorghum Flour:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Whole Soft Wheat FlourVS UNCLE BENS Cooked Parboiled Brown RiceRefined Sorghum FlourVS UNCLE BENS Cooked Parboiled Brown Rice
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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