Comparing Nutrients in 1 pound Almonds VS Whole Sorghum Flour

Macros Ratio

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

Macro Nutrients

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	91% 2626kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	35.6% 6.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	267% 348g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	12% 8.8g	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	0.69% 0.5g	1% 0.73g	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	% 0.77g	% 5.94g	g per day for Men 19-50 years
Sucrose	% 18g	% 2.13g	g per day for Men 19-50 years
Fiber	149% 56.7g	78.8% 30g	38g per day for Men 19-50 years
Protein	171% 96g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	28.3% 113μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	122% 1220mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	128% 1.15mg	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	210% 17mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	248% 5.7mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	180% 1261mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	67.2% 7.4mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.26% 46.5g	3700g per day for Men 19-50 years

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

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

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

• Almonds have 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.
• While Whole-grain Sorghum Flour contains 3 times more Selenium than Almonds.
• Both Almonds and Whole-grain Sorghum Flour have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Whole-grain Sorghum Flour contains 20.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.