Comparing Nutrients in 1 pound Whole Sorghum Flour VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Whole Sorghum Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	56% 1628kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 348g	27% 35g	130g per day for Men 19-50 years
Sugars	12% 8.8g	25.5% 18.5g	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	1% 0.73g	1.75% 1.27g	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	% 5.94g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 15.6g	g per day for Men 19-50 years
Fiber	78.8% 30g	39.4% 15g	38g per day for Men 19-50 years
Protein	68.3% 38.2g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	29.3% 0.38mg	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	28.3% 113μg	12.5% 50μg	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	4.03% 3.63mg	11.6% 10.4mg	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	15% 2.27mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	41.3% 0.37mg	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	178% 14.2mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	133% 558mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	33% 0.76mg	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	180% 1261mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	67.2% 7.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Sorghum Flour versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Sorghum Flour vs Cooked Frozen Carrots:

• 1 pound of Whole Sorghum Flour has 11 times more Vitamin B1, 1.6 times more Vitamin B2, 10.8 times more Vitamin B3, 3.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, 2.9 times more Vitamin C, 2 times more Vitamin E and 2.1 times more Vitamin K than Whole-grain Sorghum Flour.
• 1 pound of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 pound for Whole Sorghum Flour vs Cooked Frozen Carrots:

• 1 pound of Whole Sorghum Flour has 3.1 times more Copper, 5.9 times more Iron, 11.2 times more Magnesium, 7.5 times more Manganese, 9 times more Phosphorus, 1.7 times more Potassium, 20.3 times more Selenium and 4.7 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.9 times more Calcium, 19.7 times more Sodium and 8.8 times more Water than Whole-grain Sorghum Flour.
• 1 pound of Whole Sorghum Flour lack sufficient amounts of Calcium
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sorghum Flour has 9.7 times more Energy, 4.9 times more Fat, 1.4 times more Omega 3, 4.6 times more Omega 6, 9.9 times more Carbohydrate, 2 times more Fiber and 14.5 times more Protein than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 2.1 times more Sugars than Whole-grain Sorghum Flour.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein