Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	209% 6070kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	590% 766g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	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	% 0.4g	% 13g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 4.7g	g per day for Men 19-50 years
Fiber	276% 105g	174% 66g	38g per day for Men 19-50 years
Protein	379% 212g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	0% 0mg	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	1731% 260mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	291% 2910mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	222% 122μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Whole Sorghum Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Whole Sorghum Flour:

• 1 kilogram of Oil Roasted Almonds has 12.8 times more Vitamin B2 and 51.9 times more Vitamin E than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 3.6 times more Vitamin B1, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sorghum Flour provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Whole Sorghum Flour:

• 1 kilogram of Oil Roasted Almonds has 24.3 times more Calcium, 3.8 times more Copper, 2.2 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 3 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sorghum Flour contain similar levels of Iron per one kilogram.
• 1 kilogram of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.7 times more Energy, 16.5 times more Fat, 8 times more Saturated Fat, 10.1 times more Omega 6, 2.3 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3