Comparing Nutrients in 1 pound Refined Sorghum Flour VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Refined Sorghum Flour	Navel Oranges	Recommended Dietary Allowance
Energy	56% 1619kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 19.4g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	77% 43.2g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Refined Sorghum Flour	Navel Oranges	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	19.7% 0.18mg	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	55% 4.4mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	1.46% 54g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Refined Sorghum Flour vs Navel Oranges:

• Refined Unenriched Sorghum Flour has 1.3 times more Vitamin B1 and 3.1 times more Vitamin B3 than Raw Navel Oranges.
• While Raw Navel Oranges contain 10.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 98.5 times more Vitamin C than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Raw Navel Oranges have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Refined Sorghum Flour vs Navel Oranges:

• Refined Unenriched Sorghum Flour has 7.5 times more Iron, 2.8 times more Magnesium, 14.8 times more Manganese, 3.8 times more Phosphorus and 5.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 7.2 times more Calcium, 4.3 times more Copper and 7.2 times more Water than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Raw Navel Oranges have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Refined Unenriched Sorghum Flour has 7.3 times more Energy, 8.3 times more Fat, 20.7 times more Omega 6, 6.1 times more Carbohydrate and 10.5 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain more Fructose than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Raw Navel Oranges have similar amounts of Fiber per 1 lb.
• Both Refined Unenriched Sorghum Flour as well as Raw Navel Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.