Comparing Nutrients in 14 ounces Whole Sorghum Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Whole Sorghum Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	49% 1425kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	6.55% 2.1g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	31% 5.3g	873% 148g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	234% 304g	63% 81.7g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	120% 45.6g	38g per day for Men 19-50 years
Protein	59.7% 33.5g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.8% 2.14mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	246% 3.2mg	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	236% 945μg	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	6.17% 5.56mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	809% 7.28mg	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	338% 27mg	8mg per day for Men 19-50 years
Magnesium	116% 488mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	38% 1286mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	NA	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	191% 21mg	11mg per day for Men 19-50 years
Water	1.1% 40.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS Toasted Sunflower Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Whole Sorghum Flour versus 14 oz of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.7 times more Vitamin B2, 13.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 9.5 times more Vitamin B9 than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Toasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• Both Whole-grain Sorghum Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin C in 14 ounces.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 4.8 times more Calcium, 7.2 times more Copper, 2.2 times more Iron, 1.7 times more Manganese, 4.2 times more Phosphorus, 1.5 times more Potassium and 3.3 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Toasted Sunflower Seeds contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Sorghum Flour have 3.7 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 17 times more Fat, 11.3 times more Saturated Fat, 1.3 times more Omega 3, 28 times more Omega 6, 1.7 times more Fiber and 2 times more Protein than Whole-grain Sorghum Flour.