Comparing Nutrients in 1 kilogram Refined Sorghum Flour VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Refined Sorghum Flour	Boiled Cauliflower	Recommended Dietary Allowance
Energy	123% 3570kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	12.8% 12.4g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	9.47% 3.03g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	NA	104% 1.67g	1.6g per day for Men 19-50 years
Omega 6	28% 4.75g	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	591% 769g	31.6% 41g	130g per day for Men 19-50 years
Sugars	NA	28.7% 21g	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	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	60.5% 23g	38g per day for Men 19-50 years
Protein	170% 95g	33% 18.4g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	133% 1.73mg	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	NA	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.67% 6mg	492% 443mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	6% 60mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	20% 0.18mg	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	121% 9.7mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	57.4% 1.32mg	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	124% 870mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	42.6% 1450mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.22% 119g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Boiled Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Refined Sorghum Flour versus 1 kg of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Refined Sorghum Flour vs Boiled Cauliflower:

• 1 kilogram of Refined Sorghum Flour has 2.1 times more Vitamin B1 and 3.2 times more Vitamin B3 than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 10.4 times more Vitamin B2, 2.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 73.8 times more Vitamin C than Refined Unenriched Sorghum Flour.
• 1 kilogram of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 1 kilogram for Refined Sorghum Flour vs Boiled Cauliflower:

• 1 kilogram of Refined Sorghum Flour has 3 times more Iron, 3.4 times more Magnesium, 3.3 times more Manganese, 2.7 times more Phosphorus and 2.8 times more Zinc than Boiled Cauliflower.
• While 1 kg of Boiled and Drained Cauliflower contains 7.8 times more Water than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Cauliflower contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Cauliflower lack sufficient amounts of Zinc
• Both Refined Unenriched Sorghum Flour as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium and Copper in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Refined Sorghum Flour has 15.5 times more Energy, 9.5 times more Omega 6, 18.7 times more Carbohydrate and 5.2 times more Protein than Boiled Cauliflower.
• Both Refined Sorghum Flour and Boiled Cauliflower offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6