Comparing Nutrients in 1 kilogram Whole Sorghum Flour VS Broccoli

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Whole-grain Sorghum Flour has 4.6 times more Vitamin B1, 7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains 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.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Vitamin B5 per 1 kg.

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

• Whole-grain Sorghum Flour has 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.
• While Raw Broccoli contains 3.9 times more Calcium, 11 times more Sodium and 8.7 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Sorghum Flour has 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 Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Omega 3 and Sugars per 1 kg.
• Both Whole-grain Sorghum Flour as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.