Comparing Nutrients in 1 kilogram Whole Sorghum Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	124% 3590kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	78.6% 13.4g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 766g	176% 229g	130g per day for Men 19-50 years
Sugars	26.8% 19.4g	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 23.7g	g per day for Men 19-50 years
Fiber	174% 66g	279% 106g	38g per day for Men 19-50 years
Protein	151% 84.3g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	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	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	281% 45mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	250% 3.25mg	609% 7.9mg	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	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	2004% 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	393% 31.4mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	293% 1230mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	547% 12.6mg	904% 21mg	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	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	95% 3240mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	1422% 782μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	148% 16.3mg	474% 52mg	11mg per day for Men 19-50 years
Water	2.77% 103g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Whole-grain Sorghum Flour has 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B2, 12.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9.4 times more Vitamin B9, 1.4 times more Vitamin C and 72.7 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 1 kg.

Comparing minerals per 1 kilogram for Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 7.1 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.4 times more Selenium and 3.2 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole-grain Sorghum Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 15.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 25.6 times more Omega 6, 1.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.