Comparing Nutrients in 14 ounces Sorghum VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sorghum	Sunflower Seeds	Recommended Dietary Allowance
Energy	45% 1306kcal	80% 2318kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	211% 204g	97g per day for Men 19-50 years
Saturated Fat	7.57% 2.42g	55.3% 17.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	35% 5.93g	538% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	61% 79.4g	130g per day for Men 19-50 years
Sugars	14% 10g	14.3% 10.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	70% 26.6g	90% 34g	38g per day for Men 19-50 years
Protein	75.3% 42g	147% 82.5g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	490% 5.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.76mg	411% 5.34mg	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	20% 79.4μg	225% 901μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	931% 140mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	794% 7.14mg	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	167% 13.3mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	156% 655mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	336% 7.74mg	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	164% 1147mg	374% 2619mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	88% 48.4μg	382% 210μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	180% 20mg	11mg per day for Men 19-50 years
Water	1.33% 49.2g	0.51% 18.8g	3700g per day for Men 19-50 years

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

• Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and 70.3 times more Vitamin E than Sorghum Grain.
• Both Sorghum Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Sorghum vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 6 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Sorghum Grain.
• Both Sorghum Grain and Dried Sunflower Seed Kernels have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sorghum Grain has 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 14.9 times more Fat, 7.3 times more Saturated Fat, 15.4 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Sorghum Grain.
• Both Sorghum Grain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 14 oz.
• Both Sorghum Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.