Comparing Nutrients in 100 calories Whole Sorghum Flour VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Whole Sorghum Flour: 28g
• Canned Carrots with Liquids and Salt: 435g

Whole Sorghum Flour has 15.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 100 calories - Whole Sorghum Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Sorghum Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	14.8% 10.7g	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	0.061% 0.045g	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	% 0.36g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	4.84% 1.84g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.64% 0.092mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.96% 0.091mg	37.5% 0.49mg	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	1.74% 6.96μg	8.7% 34.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.25% 0.22mg	9.66% 8.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.93% 0.14mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.33% 3.34mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	7.83% 0.07mg	49.8% 0.45mg	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	11% 0.87mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	85% 1.96mg	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	11% 77.4mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	6.18% 3.4μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Sorghum Flour vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4 times more Vitamin B5, 5.4 times more Vitamin B6, 5 times more Vitamin B9, 39 times more Vitamin C, 22.8 times more Vitamin E and 23.9 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Whole Sorghum Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Sorghum Flour has 2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 40.3 times more Calcium, 6.4 times more Copper, 2.6 times more Iron, 5.6 times more Manganese, 8.3 times more Potassium, 1248.7 times more Sodium, 2.8 times more Zinc and 141.5 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-grain Sorghum Flour has 1.5 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 3, 19.8 times more Sugars and 4.3 times more Fiber than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Whole-grain Sorghum Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.