Comparing Nutrients in 1 pound Dried Beechnuts VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Dried Beechnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	90% 2613kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	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	117% 152g	267% 348g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 5.94g	g per day for Men 19-50 years
Sucrose	NA	% 2.13g	g per day for Men 19-50 years
Fiber	NA	78.8% 30g	38g per day for Men 19-50 years
Protein	50.2% 28g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	115% 1.38mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	113% 1.47mg	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	128% 513μg	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	78% 70.3mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	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	139% 11mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	248% 5.7mg	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	0% 0mg	180% 1261mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	NA	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	67.2% 7.4mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Whole Sorghum Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Beechnuts versus 1 lb of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Dried Beechnuts has 6.1 times more Vitamin B2, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6, 4.5 times more Vitamin B9 and 19.4 times more Vitamin C than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 5.1 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Whole Sorghum Flour provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Whole Sorghum Flour:

• 1 pound of Dried Beechnuts has 2.6 times more Copper, 3.1 times more Potassium and 12.7 times more Sodium than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 1.3 times more Iron, more Magnesium, more Phosphorus and 4.5 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Whole Sorghum Flour contain similar levels of Manganese per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.6 times more Energy, 15 times more Fat, 10.8 times more Saturated Fat, 27.9 times more Omega 3 and 13.8 times more Omega 6 than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 2.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.