Comparing Nutrients in 1 pound Refined Sorghum Flour VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Refined Sorghum Flour	Boiled Carrots	Recommended Dietary Allowance
Energy	56% 1619kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	2.32% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	NA	21.6% 15.6g	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% 0g	2.25% 1.63g	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	% 1.54g	% 1.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 12.2g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	36% 13.6g	38g per day for Men 19-50 years
Protein	77% 43.2g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	NA	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	53.4% 0.69mg	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	NA	16% 63.5μg	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	3.02% 2.72mg	18% 16.3mg	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	NA	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Boiled Carrots	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	55% 4.4mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	30.6% 0.7mg	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	56.4% 395mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 409g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Refined Sorghum Flour vs Boiled Carrots:

• Refined Unenriched Sorghum Flour has 1.4 times more Vitamin B1 and 2.1 times more Vitamin B3 than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 8.8 times more Vitamin B2, 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 6 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 1 pound for Refined Sorghum Flour vs Boiled Carrots:

• Refined Unenriched Sorghum Flour has 2.9 times more Iron, 3.1 times more Magnesium, 2.8 times more Manganese, 2.9 times more Phosphorus and 2.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5 times more Calcium, 1.9 times more Copper, 1.6 times more Potassium, 58 times more Sodium and 7.6 times more Water than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 1 pound:

• Refined Unenriched Sorghum Flour has 10.2 times more Energy, 6.9 times more Fat, 5.5 times more Omega 6, 9.3 times more Carbohydrate and 12.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour as well as Boiled and Drained Carrots have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.