Comparing Nutrients in 14 ounces Broccoli VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	4.65% 135kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.55% 2.1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	234% 304g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	10.6% 7.7g	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	3.72% 2.7g	0.88% 0.64g	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	% 1.94g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.87g	g per day for Men 19-50 years
Fiber	27% 10.3g	69% 26g	38g per day for Men 19-50 years
Protein	20% 11g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	99% 1.3mg	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	62.5% 250μg	25% 99μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	393% 354mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20.6% 3.1mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	18.7% 187mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	112% 1mg	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	36.2% 2.9mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	217% 5mg	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	37.4% 262mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	9.58% 354g	1.1% 40.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Whole Sorghum Flour:

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B9, 111.5 times more Vitamin C, 1.6 times more Vitamin E and 15.9 times more Vitamin K than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 4.6 times more Vitamin B1, 7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Sorghum Flour have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Whole Sorghum Flour:

• Raw Broccoli has 3.9 times more Calcium, 11 times more Sodium and 8.7 times more Water than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 5.2 times more Copper, 4.3 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 4.9 times more Selenium and 4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Sorghum Flour have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Sorghum Flour contains 10.6 times more Energy, 9 times more Fat, 4.6 times more Saturated Fat, 27.3 times more Omega 6, 11.5 times more Carbohydrate, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Sorghum Flour have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Raw Broccoli as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.