Comparing Nutrients in 1 kilogram Sorghum VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Sorghum	Almonds	Recommended Dietary Allowance
Energy	113% 3290kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	35.7% 34.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	119% 38g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	88% 15g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	166% 216g	130g per day for Men 19-50 years
Sugars	35% 25.3g	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	176% 67g	329% 125g	38g per day for Men 19-50 years
Protein	190% 106g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	277% 3.32mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	231% 37mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	341% 4.43mg	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	50% 200μg	110% 440μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	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	420% 33.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	393% 1650mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	698% 16mg	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	413% 2890mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	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	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	152% 16.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.35% 124g	1.2% 44g	3700g per day for Men 19-50 years

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

• Sorghum Grain has 1.6 times more Vitamin B1 and 3.2 times more Vitamin B6 than Almonds.
• While Almonds contain 11.9 times more Vitamin B2, 1.3 times more Vitamin B5, 2.2 times more Vitamin B9 and 51.3 times more Vitamin E than Sorghum Grain.
• Both Sorghum Grain and Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Sorghum Grain as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sorghum vs Almonds:

• Sorghum Grain has 3 times more Selenium than Almonds.
• While Almonds contain 20.7 times more Calcium, 3.6 times more Copper, 1.6 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.9 times more Zinc than Sorghum Grain.
• Both Sorghum Grain and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Sorghum Grain has 21.7 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.8 times more Energy, 14.4 times more Fat, 6.2 times more Saturated Fat, 8.3 times more Omega 6, 1.7 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Sorghum Grain.
• Both Sorghum Grain as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.