Comparing Nutrients in 1 pound Refined Sorghum Flour VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Refined Sorghum Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1619kcal	97% 2808kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	84.4% 27g	32g per day for Men 19-50 years
Omega 3	NA	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.15g	998% 170g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	137% 52g	38g per day for Men 19-50 years
Protein	77% 43.2g	139% 78g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Toasted 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	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	640% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	281% 3.65mg	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	270% 1080μg	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	7.06% 6.35mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	924% 8.3mg	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	386% 31mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	139% 585mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	417% 9.6mg	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	750% 5253mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	219% 24mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.12% 4.54g	3700g per day for Men 19-50 years

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

• Toasted Sunflower Seed Kernels no Salt contain 3.6 times more Vitamin B1, 57 times more Vitamin B2, 3.2 times more Vitamin B3, 38.4 times more Vitamin B5, 11.8 times more Vitamin B6 and 2.3 times more Vitamin C than Refined Unenriched Sorghum Flour.

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

• Toasted Sunflower Seed Kernels no Salt contain 9.5 times more Calcium, 203.8 times more Copper, 7 times more Iron, 4.2 times more Magnesium, 4.9 times more Manganese, 13.3 times more Phosphorus, 3.4 times more Potassium and 11.3 times more Zinc than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 1 pound:

• Refined Unenriched Sorghum Flour has 3.7 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.7 times more Energy, 45.8 times more Fat, 19.6 times more Saturated Fat, 78.7 times more Omega 6, 6.1 times more Fiber and 1.8 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Glucose and Sucrose in 1 lb.