Comparing Nutrients in 1 kilogram Dried Butternuts VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Dried Butternuts	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	211% 6120kcal	124% 3590kcal	2900kcal per day for Men 19-50 years
Fat	587% 570g	34.4% 33.4g	97g per day for Men 19-50 years
Saturated Fat	41% 13g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	5449% 87g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	1984% 337g	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	93% 121g	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	124% 47g	174% 66g	38g per day for Men 19-50 years
Protein	445% 249g	151% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.48mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.3% 10.5mg	281% 45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	108% 5.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	431% 5.6mg	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	165% 660μg	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	35.6% 32mg	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	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 Butternuts	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	53% 530mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	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	503% 40mg	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	564% 2370mg	293% 1230mg	420mg per day for Men 19-50 years
Manganese	2852% 65.6mg	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	637% 4460mg	397% 2780mg	700mg per day for Men 19-50 years
Potassium	124% 4210mg	95% 3240mg	3400mg per day for Men 19-50 years
Selenium	313% 172μg	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	285% 31.3mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	0.9% 33.4g	2.77% 103g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Dried Butternuts has 2.4 times more Vitamin B2, 1.7 times more Vitamin B6, 2.6 times more Vitamin B9 and 4 times more Vitamin C than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 4.3 times more Vitamin B3 than Dried Butternuts.
• Both Dried Butternuts and Whole Sorghum Flour provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Dried Butternuts as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in one kilogram.

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

• 1 kilogram of Dried Butternuts has 4.4 times more Calcium, 1.8 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 5.2 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium and 1.9 times more Zinc than Whole Sorghum Flour.
• 1 kilogram of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Butternuts has 1.7 times more Energy, 17.1 times more Fat, 2.5 times more Saturated Fat, 142.9 times more Omega 3, 25.2 times more Omega 6 and 3 times more Protein than Whole Sorghum Flour.
• While 1 kg of Whole-grain Sorghum Flour contains 6.4 times more Carbohydrate and 1.4 times more Fiber than Dried Butternuts.