Comparing Nutrients in 1 pound Refined Sorghum Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Refined Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1619kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	100% 32g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	0% 0g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 10.8g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	127% 48g	38g per day for Men 19-50 years
Protein	77% 43.2g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	NA	645% 355μg	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	19.4% 2.13mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Refined Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 56 times more Vitamin B2, 3.1 times more Vitamin B3, 37.7 times more Vitamin B5, 11.6 times more Vitamin B6 and 1.8 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 1 pound for Refined Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 200.4 times more Copper, 4.4 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 13.1 times more Phosphorus, 3.3 times more Potassium and 11.1 times more Zinc than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 1 pound:

• Refined Unenriched Sorghum Flour has 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 41.4 times more Fat, 23.3 times more Saturated Fat, 72 times more Omega 6, 5.6 times more Fiber and 2.1 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.