Comparing Nutrients in 1 pound Whole Sorghum Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Energy	56% 1628kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 348g	75% 98g	130g per day for Men 19-50 years
Sugars	12% 8.8g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 18g	g per day for Men 19-50 years
Fiber	78.8% 30g	149% 56.7g	38g per day for Men 19-50 years
Protein	68.3% 38.2g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	50% 200μg	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	0% 0mg	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	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	133% 558mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	67.2% 7.4mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole Sorghum Flour vs Almonds:

• Whole-grain Sorghum Flour has 1.6 times more Vitamin B1, 1.2 times more Vitamin B3, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 18.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Vitamin B5 per 1 lb.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Whole Sorghum Flour vs Almonds:

• Whole-grain Sorghum Flour has 3 times more Selenium than Almonds.
• While Almonds contain 22.4 times more Calcium, 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Sorghum Flour has 20.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 14.9 times more Fat, 7.2 times more Saturated Fat, 9.2 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.