Comparing Nutrients in 300 calories Boiled Carrots VS Refined Sorghum Flour

Weight per 300 calories

• Boiled Carrots: 857g
• Refined Sorghum Flour: 84g

Refined Unenriched Sorghum Flour has 10.2 times more energy per unit of mass than Boiled and Drained Carrots, which is high in comparison to other foods. Boiled Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Carrots or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Boiled Carrots	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70.5g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 23g	% 0g	g per day for Men 19-50 years
Fiber	67.7% 25.7g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	811% 7303μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	4.4% 0.057mg	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	30% 120μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.3% 31mg	0.56% 0.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 117μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	25.7% 257mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	0.84% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	10% 407μg	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	36.4% 2.9mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	20.4% 85.7mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	57.8% 1.33mg	15.7% 0.36mg	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	36.7% 257mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	59.2% 2014mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	15.6% 1.7mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	21% 773g	0.27% 10g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Carrots vs Refined Sorghum Flour:

• Boiled and Drained Carrots have 7.5 times more Vitamin B1, 89.8 times more Vitamin B2, 5 times more Vitamin B3, 12.9 times more Vitamin B5, 23 times more Vitamin B6 and 61.2 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 300 calories for Boiled Carrots vs Refined Sorghum Flour:

• Boiled and Drained Carrots have 51 times more Calcium, 19.3 times more Copper, 3.6 times more Iron, 3.3 times more Magnesium, 3.7 times more Manganese, 3.5 times more Phosphorus, 16.5 times more Potassium, 591.6 times more Sodium, 4.3 times more Zinc and 77.2 times more Water than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Carrots have 1.9 times more Omega 6, more Fructose and 16.1 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Boiled and Drained Carrots and Refined Unenriched Sorghum Flour have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Carrots as well as Refined Unenriched Sorghum Flour have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.