Comparing Nutrients in 14 ounces Whole Sorghum Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Energy	49% 1425kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	47% 15g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	288% 49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 15.7g	g per day for Men 19-50 years
Fiber	69% 26g	131% 49.6g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	25% 99μg	43.7% 175μg	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	0% 0mg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	455% 4.1mg	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	156% 12.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59% 6.47mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 18.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Vitamin B5 per 14 oz.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

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

• Whole-grain Sorghum Flour has 3 times more Selenium than Almonds.
• While Almonds contain 22.4 times more Calcium, 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Sorghum Flour has 20.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 14.9 times more Fat, 7.2 times more Saturated Fat, 9.2 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.