Comparing Nutrients in 1 kilogram Whole Sorghum Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Energy	124% 3590kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	119% 38g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	78.6% 13.4g	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 766g	166% 216g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 39.5g	g per day for Men 19-50 years
Fiber	174% 66g	329% 125g	38g per day for Men 19-50 years
Protein	151% 84.3g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	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	8.9% 8mg	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	293% 1230mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.77% 103g	1.2% 44g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 18.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

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

• Whole-grain Sorghum Flour has 3 times more Selenium than Almonds.
• While Almonds contain 22.4 times more Calcium, 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Sorghum Flour has 20.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 14.9 times more Fat, 7.2 times more Saturated Fat, 9.2 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.