Comparing Nutrients in 500 calories Millet FlourVS Whole Sorghum Flour

Weight per 500 calories

Millet Flour

131g

Whole Sorghum Flour

139g

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

Which food has more nutrients per 500 calories - Millet Flour or Whole Sorghum Flour?

Macros Ratio

Protein Fat Carbs

Millet Flour

11%

10%

79%

Whole Sorghum Flour

83%

500 kcal ▼

Macro Nutrients

Millet Flourvs Whole Sorghum Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.73%5.56g

Fat

4.8%4.65g

5.56 gvs4.65 g

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

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2.2%0.7g

Saturated Fat

2.3%0.74g

0.7 gvs0.74 g

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

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3.6%0.058g

Omega 3

5.3%0.085g

0.058 gvs0.085 g

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

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19.6%3.34g

Omega 6

11%1.86g

3.34 gvs1.86 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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75.6%98g

Carbohydrate

82%107g

98 gvs107 g

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

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3%2.17g

Sugars

3.73%2.7g

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

2.17 gvs2.7 g

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

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0%0g

Fructose

0.31%0.22g

≤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 gvs0.22 g

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

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%1.65g

Glucose

%1.82g

1.65 gvs1.82 g

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

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%0.39g

Sucrose

%0.65g

0.39 gvs0.65 g

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

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12%4.6g

Fiber

24%9.2g

4.6 gvs9.2 g

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

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25%14g

Protein

21%11.7g

14 gvs11.7 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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45%0.54mg

Vitamin B1

38%0.46mg

Thiamine

0.54 mgvs0.46 mg

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

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7.35%0.096mg

Vitamin B2

6.54%0.085mg

Riboflavin

0.096 mgvs0.085 mg

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

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49.2%7.88mg

Vitamin B3

39%6.26mg

Niacin, nicotinic acid, niacinamide

7.88 mgvs6.26 mg

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

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33.2%1.66mg

Vitamin B5

15%0.75mg

Pantothenic acid

1.66 mgvs0.75 mg

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

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37.5%0.49mg

Vitamin B6

35%0.45mg

Pyridoxine

0.49 mgvs0.45 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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13.7%55μg

Vitamin B9

8.7%35μg

Folates and Folic Acid

55 μgvs35 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

1.24%1.1mg

Ascorbic acid

0 mgvs1.1 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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0.96%0.14mg

Vitamin E

4.64%0.7mg

Tocopherols and Tocotrienols

0.14 mgvs0.7 mg

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

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0.87%1.05μg

Vitamin K

7.43%8.9μg

Phytomenadione or phylloquinone

1.05 μgvs8.9 μg

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

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Minerals

Millet Flourvs Whole Sorghum Flour

1.83%18.3mg

Calcium

1.67%16.7mg

18.3 mgvs16.7 mg

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

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78%0.7mg

Copper

39%0.35mg

0.7 mgvs0.35 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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64.5%5.16mg

Iron

54.7%4.37mg

5.16 mgvs4.37 mg

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

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37%156mg

Magnesium

40.8%171mg

156 mgvs171 mg

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

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57%1.3mg

Manganese

76%1.75mg

1.3 mgvs1.75 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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53.3%373mg

Phosphorus

55.3%387mg

373 mgvs387 mg

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

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8.62%293mg

Potassium

13.3%451mg

293 mgvs451 mg

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

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78%43μg

Selenium

31%17μg

43 μgvs17 μg

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

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0.35%5.24mg

Sodium

0.28%4.18mg

5.24 mgvs4.18 mg

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

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31.3%3.44mg

Zinc

20.6%2.27mg

3.44 mgvs2.27 mg

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

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0.31%11.3g

Water

0.39%14.3g

11.3 gvs14.3 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Millet flour as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin C and Vitamin E in 500 kcal.

Comparing minerals per 500 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 500 kcal.
Both Millet flour as well as Whole-grain Sorghum Flour have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Millet flour as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Millet FlourVS Whole Sorghum Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Millet Flour or Whole Sorghum Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: