Comparing Nutrients in 14 ounces Whole Sorghum Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Whole Sorghum Flour	Carrots	Recommended Dietary Allowance
Energy	49% 1425kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	29.2% 38g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	26% 19g	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	3% 2.2g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 14.2g	g per day for Men 19-50 years
Fiber	69% 26g	29.2% 11g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	19% 75.4μg	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	26% 23.4mg	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	13.2% 2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Carrots	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.7μg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	24.7% 0.57mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	59% 6.47mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	9.47% 350g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 5 times more Vitamin B1, 4.6 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 7.4 times more Vitamin C, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Carrots have similar amounts of Vitamin B2 per 14 oz.

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

• Whole-grain Sorghum Flour has 5.6 times more Copper, 10.5 times more Iron, 10.3 times more Magnesium, 8.8 times more Manganese, 7.9 times more Phosphorus, 122 times more Selenium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 23 times more Sodium and 8.6 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Carrots have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Sorghum Flour has 8.8 times more Energy, 13.9 times more Fat, 16.5 times more Saturated Fat, 30.5 times more Omega 3, 13.4 times more Omega 6, 8 times more Carbohydrate, 2.4 times more Fiber and 9.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.4 times more Sugars than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.