Comparing Nutrients in 1 kilogram Dried Beechnuts VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Dried Beechnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	199% 5760kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	1063% 17g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	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	258% 335g	590% 766g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 13g	g per day for Men 19-50 years
Sucrose	NA	% 4.7g	g per day for Men 19-50 years
Fiber	NA	174% 66g	38g per day for Men 19-50 years
Protein	111% 62g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	253% 3.04mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	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	283% 1130μg	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	172% 155mg	8.9% 8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	1% 10mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	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	308% 24.6mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	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	0% 0mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	NA	222% 122μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.77% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Whole Sorghum Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts 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 Dried Beechnuts vs Whole Sorghum Flour:

• 1 kilogram of Dried Beechnuts has 6.1 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 19.4 times more Vitamin C than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 5.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Whole Sorghum Flour provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Whole Sorghum Flour:

• 1 kilogram of Dried Beechnuts has 2.6 times more Copper, 3.1 times more Potassium and 12.7 times more Sodium than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 1.3 times more Iron, more Magnesium, more Phosphorus and 4.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Whole Sorghum Flour contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.6 times more Energy, 15 times more Fat, 10.8 times more Saturated Fat, 27.9 times more Omega 3 and 13.8 times more Omega 6 than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 2.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.