Comparing Nutrients in 14 ounces Florida Oranges VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Florida Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	6.3% 183kcal	49% 1425kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	6.55% 2.1g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	234% 304g	130g per day for Men 19-50 years
Sugars	50% 36.3g	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	NA	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	NA	% 5.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.87g	g per day for Men 19-50 years
Fiber	25% 9.53g	69% 26g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	59.7% 33.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	42.8% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	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	17% 67.5μg	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	198% 179mg	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	4.76% 0.71mg	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

	Florida Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	17% 171mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.47% 0.36mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	116% 488mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	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	6.8% 47.6mg	158% 1103mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	38% 1286mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	59% 6.47mg	11mg per day for Men 19-50 years
Water	9.35% 346g	1.1% 40.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Whole Sorghum Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges 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 Florida Oranges vs Whole Sorghum Flour:

• 14 ounces of Florida Oranges have 56.3 times more Vitamin C than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 11.2 times more Vitamin B3, 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.5 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Whole Sorghum Flour:

• 14 ounces of Florida Oranges have 3.6 times more Calcium and 8.5 times more Water than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 6.5 times more Copper, 34.9 times more Iron, 12.3 times more Magnesium, 52.4 times more Manganese, 23.2 times more Phosphorus, 1.9 times more Potassium, 24.4 times more Selenium and 20.4 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 14 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 4.7 times more Sugars than Whole Sorghum Flour.
• While 14 oz of Whole-grain Sorghum Flour contain 7.8 times more Energy, 15.9 times more Fat, 5.5 times more Omega 3, 43.1 times more Omega 6, 6.6 times more Carbohydrate, 2.8 times more Fiber and 12 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein