Comparing Nutrients in 1 kilogram Whole Sorghum Flour VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Carrots	8%	5%	87%

Macro Nutrients

	Whole Sorghum Flour	Carrots	Recommended Dietary Allowance
Energy	124% 3590kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	78.6% 13.4g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 766g	73.7% 96g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	65.4% 47.4g	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	2.2% 1.6g	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 36g	g per day for Men 19-50 years
Fiber	174% 66g	73.7% 28g	38g per day for Men 19-50 years
Protein	151% 84.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Carrots	Recommended Dietary Allowance
Calcium	12% 120mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	293% 1230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	2.77% 103g	24% 883g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 5 times more Vitamin B1, 4.6 times more Vitamin B3, 2 times more Vitamin B5, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 7.4 times more Vitamin C, 1.3 times more Vitamin E and 2.1 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Carrots have similar amounts of Vitamin B2 per 1 kg.

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

• Whole-grain Sorghum Flour has 5.6 times more Copper, 10.5 times more Iron, 10.3 times more Magnesium, 8.8 times more Manganese, 7.9 times more Phosphorus, 122 times more Selenium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.8 times more Calcium, 23 times more Sodium and 8.6 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Carrots have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Sorghum Flour has 8.8 times more Energy, 13.9 times more Fat, 16.5 times more Saturated Fat, 30.5 times more Omega 3, 13.4 times more Omega 6, 8 times more Carbohydrate, 2.4 times more Fiber and 9.1 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.4 times more Sugars than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Raw Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.