Comparing Nutrients in 1 pound Florida Oranges VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Florida Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	7.2% 209kcal	56% 1628kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	267% 348g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	78.8% 30g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	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

	Florida Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	19.5% 195mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	5.1% 0.41mg	178% 14.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	133% 558mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	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	7.78% 54.4mg	180% 1261mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	101% 55.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	67.2% 7.4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	1.26% 46.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Whole Sorghum Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Florida Oranges 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 Florida Oranges vs Whole Sorghum Flour:

• 1 pound of Florida Oranges has 56.3 times more Vitamin C than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 3.3 times more Vitamin B1, 1.5 times more Vitamin B2, 11.2 times more Vitamin B3, 2.2 times more Vitamin B5, 6.4 times more Vitamin B6, 1.5 times more Vitamin B9, 2.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Whole Sorghum Flour:

• 1 pound of Florida Oranges has 3.6 times more Calcium and 8.5 times more Water than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 6.5 times more Copper, 34.9 times more Iron, 12.3 times more Magnesium, 52.4 times more Manganese, 23.2 times more Phosphorus, 1.9 times more Potassium, 24.4 times more Selenium and 20.4 times more Zinc than Raw Florida Oranges.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 1 pound of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 4.7 times more Sugars than Whole Sorghum Flour.
• While 1 lb of Whole-grain Sorghum Flour contains 7.8 times more Energy, 15.9 times more Fat, 5.5 times more Omega 3, 43.1 times more Omega 6, 6.6 times more Carbohydrate, 2.8 times more Fiber and 12 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein