Comparing Nutrients in 1 pound Refined Sorghum Flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Refined Sorghum Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	56% 1619kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.62g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.16% 0.05g	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	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	12.6% 16.4g	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	NA	38g per day for Men 19-50 years
Protein	77% 43.2g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.7% 0.31mg	36% 0.47mg	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	NA	10.2% 41μg	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	31.2% 28mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	4.54% 0.041mg	45.4% 0.41mg	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	14.7% 1.18mg	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	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Refined Sorghum Flour versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Refined Sorghum Flour vs Canned Tomatoes with Green Chilies:

• 1 pound of Refined Sorghum Flour has 2.6 times more Vitamin B1, 2.1 times more Vitamin B3 and 1.2 times more Vitamin B5 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.5 times more Vitamin B6 and 10.3 times more Vitamin C than Refined Unenriched Sorghum Flour.
• 1 pound of Refined Sorghum Flour have insufficient amounts of Vitamin C
• Both Refined Unenriched Sorghum Flour as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 in one pound.

Comparing minerals per 1 pound for Refined Sorghum Flour vs Canned Tomatoes with Green Chilies:

• 1 pound of Refined Sorghum Flour has 3.7 times more Iron, 2.8 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 1.4 times more Potassium and 3.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 3.3 times more Calcium, 10 times more Copper, 401 times more Sodium and 7.9 times more Water than Refined Unenriched Sorghum Flour.
• 1 pound of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Refined Sorghum Flour has 23.8 times more Energy, 16.4 times more Omega 6, 21.2 times more Carbohydrate and 13.8 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein