Comparing Nutrients in 14 ounces Whole Sorghum Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	799% 136g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	70% 91g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	17% 12.3g	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% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 1.87g	% 9.4g	g per day for Men 19-50 years
Fiber	69% 26g	111% 42g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59% 6.47mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Whole-grain Sorghum Flour has 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B2, 12.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9.4 times more Vitamin B9, 1.4 times more Vitamin C and 72.7 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 14 oz.

Comparing minerals per 14 ounces for Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 7.1 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.4 times more Selenium and 3.2 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole-grain Sorghum Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 15.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 25.6 times more Omega 6, 1.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.