Comparing Nutrients in 1 pound Whole Sorghum Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Sorghum Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	56% 1628kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	330% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 348g	65% 84.7g	130g per day for Men 19-50 years
Sugars	12% 8.8g	29% 21g	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% 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	% 5.94g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 20.2g	g per day for Men 19-50 years
Fiber	78.8% 30g	118% 45g	38g per day for Men 19-50 years
Protein	68.3% 38.2g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	40% 0.52mg	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	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	133% 558mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	67.2% 7.4mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 1.7 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 11.7 times more Vitamin B2, 2 times more Vitamin B9 and 47.5 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C in 1 lb.

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

• Whole-grain Sorghum Flour has 3.8 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 19.7 times more Calcium, 4.1 times more Copper, 2.2 times more Magnesium, 1.5 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium, 6.3 times more Sodium and 1.8 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Blanched Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-grain Sorghum Flour has 15.3 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 15.7 times more Fat, 7.5 times more Saturated Fat, 9.3 times more Omega 6, 2.4 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour as well as Blanched Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 1 lb.