Comparing Nutrients in 14 ounces Whole Sorghum Flour VS 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	49% 1425kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	13.5% 9.76g	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	0.88% 0.64g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.87g	NA	g per day for Men 19-50 years
Fiber	69% 26g	19% 7.14g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	4.1% 2.3g	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	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	34% 0.44mg	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	25% 99μg	7.94% 31.8μg	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	3.53% 3.18mg	8.8% 7.94mg	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	13.2% 2mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	32.4% 39μg	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	4.76% 47.6mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	45.4% 0.41mg	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	156% 12.5mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	77.7% 1.8mg	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	158% 1103mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	59% 6.47mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	9.97% 369g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Sorghum Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Sorghum Flour has 17.3 times more Vitamin B1, 2.3 times more Vitamin B2, 10.7 times more Vitamin B3, 3.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 2.5 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Whole-grain Sorghum Flour.

Comparing minerals per 14 ounces for Whole Sorghum Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Sorghum Flour has 2.5 times more Copper, 6 times more Iron, 13.7 times more Magnesium, 2.8 times more Manganese, 13.9 times more Phosphorus, 1.9 times more Potassium, 30.5 times more Selenium and 5.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Calcium, 80 times more Sodium and 9.1 times more Water than Whole-grain Sorghum Flour.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Sorghum Flour has 15.6 times more Energy, 23.9 times more Fat, 21.1 times more Saturated Fat, 7.6 times more Omega 3, 23.9 times more Omega 6, 14.3 times more Carbohydrate, 3.7 times more Fiber and 14.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Sugars than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Glucose and Sucrose in 14 oz.