Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	83% 2409kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	6.55% 2.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	234% 304g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0% 0g	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	% 0.16g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 1.87g	g per day for Men 19-50 years
Fiber	110% 41.7g	69% 26g	38g per day for Men 19-50 years
Protein	150% 84.3g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	0% 0mg	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	687% 103mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	115% 1155mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Whole Sorghum Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Whole Sorghum Flour:

• 14 ounces of Oil Roasted Almonds have 12.8 times more Vitamin B2 and 51.9 times more Vitamin E than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 3.6 times more Vitamin B1, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sorghum Flour provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Whole Sorghum Flour:

• 14 ounces of Oil Roasted Almonds have 24.3 times more Calcium, 3.8 times more Copper, 2.2 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 3 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sorghum Flour contain similar levels of Iron per 14 ounces.
• 14 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.7 times more Energy, 16.5 times more Fat, 8 times more Saturated Fat, 10.1 times more Omega 6, 2.3 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3