Comparing Nutrients in 1 pound Whole Sorghum Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	56% 1628kcal	93% 2685kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	240% 233g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	100% 32g	32g per day for Men 19-50 years
Omega 3	17.3% 0.28g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	913% 155g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	267% 348g	80% 104g	130g per day for Men 19-50 years
Sugars	12% 8.8g	19.5% 14g	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	% 3.36g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 10.8g	g per day for Men 19-50 years
Fiber	78.8% 30g	127% 48g	38g per day for Men 19-50 years
Protein	68.3% 38.2g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.3% 0.28mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.4mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	630% 31.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	276% 3.6mg	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	265% 1061μg	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	5.54% 5mg	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	1099% 165mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	909% 8.2mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	133% 558mg	137% 576mg	420mg per day for Men 19-50 years
Manganese	248% 5.7mg	410% 9.43mg	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	738% 5166mg	700mg per day for Men 19-50 years
Potassium	43.2% 1470mg	64.4% 2191mg	3400mg per day for Men 19-50 years
Selenium	101% 55.3μg	645% 355μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	67.2% 7.4mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	1.26% 46.5g	0.19% 7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS Oil Roasted Sunflower Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Sorghum Flour versus 1 lb of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

• 1 pound of Whole Sorghum Flour has 2.1 times more Vitamin K than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 4.6 times more Vitamin B2, 12.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9.4 times more Vitamin B9 and 72.7 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Oil Roasted Sunflower Seeds provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

• 1 lb of Oil Roasted Sunflower Seed Kernels contains 7.3 times more Calcium, 7.1 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.4 times more Selenium and 3.2 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Oil Roasted Sunflower Seeds contain similar levels of Magnesium per one pound.
• 1 pound of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Sorghum Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 lb of Oil Roasted Sunflower Seed Kernels contains 1.6 times more Energy, 15.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 25.6 times more Omega 6, 1.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Whole-grain Sorghum Flour.