Comparing Nutrients in 14 ounces Refined Sorghum Flour VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Refined Sorghum Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	49% 1417kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	235% 305g	19% 24.6g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	10.3% 7.46g	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	% 1.35g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	20% 7.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	67.5% 38g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.27mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	5.2% 0.067mg	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	NA	4.96% 20μg	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	2.65% 2.4mg	35% 31.4mg	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	NA	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.4% 24mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	3.97% 0.036mg	49.4% 0.44mg	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	48% 3.85mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	10% 0.23mg	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	49.3% 345mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Refined Sorghum Flour vs Stewed Canned Tomatoes:

• Refined Unenriched Sorghum Flour has 2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 4 times more Vitamin B6 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 7 times more Vitamin B2 and 13.2 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 14 ounces for Refined Sorghum Flour vs Stewed Canned Tomatoes:

• Refined Unenriched Sorghum Flour has 2.6 times more Magnesium, 7.3 times more Manganese, 4.4 times more Phosphorus and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.7 times more Calcium, 12.4 times more Copper, 1.4 times more Iron, 1.4 times more Potassium, 221 times more Sodium and 7.7 times more Water than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 14 ounces:

• Refined Unenriched Sorghum Flour has 13.7 times more Energy, 6.5 times more Fat, 6.4 times more Omega 6, 12.4 times more Carbohydrate, 1.9 times more Fiber and 10.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Fructose than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 14 oz.