Comparing Nutrients in 1 kilogram Broccoli VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	11.7% 340kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	78.6% 13.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	51% 66.4g	590% 766g	130g per day for Men 19-50 years
Sugars	23.4% 17g	26.8% 19.4g	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	9.38% 6.8g	2.2% 1.6g	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	% 4.9g	% 13g	g per day for Men 19-50 years
Sucrose	% 1g	% 4.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	174% 66g	38g per day for Men 19-50 years
Protein	50.4% 28g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	34.4% 310μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.17mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.73mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	250% 3.25mg	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	158% 630μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	991% 892mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52% 7.8mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	47% 470mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	281% 2.53mg	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	91% 7.3mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	547% 12.6mg	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	94% 660mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	93% 3160mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	24% 893g	2.77% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Broccoli vs Whole Sorghum Flour:

• Raw Broccoli has more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B9, 111.5 times more Vitamin C, 1.6 times more Vitamin E and 15.9 times more Vitamin K than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 4.6 times more Vitamin B1, 7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Sorghum Flour have similar amounts of Vitamin B5 per 1 kg.

Comparing minerals per 1 kilogram for Broccoli vs Whole Sorghum Flour:

• Raw Broccoli has 3.9 times more Calcium, 11 times more Sodium and 8.7 times more Water than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 5.2 times more Copper, 4.3 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 4.9 times more Selenium and 4 times more Zinc than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Sorghum Flour have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Sorghum Flour contains 10.6 times more Energy, 9 times more Fat, 4.6 times more Saturated Fat, 27.3 times more Omega 6, 11.5 times more Carbohydrate, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Whole-grain Sorghum Flour have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Raw Broccoli as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.