Comparing Nutrients in 300 calories Blanched Almonds VS Whole Sorghum Flour

Weight per 300 calories

• Blanched Almonds: 50.8g
• Whole Sorghum Flour: 83.6g

Blanched Almonds have 1.6 times more energy per 100g than Whole Sorghum Flour. It has very high energy density when compared to other foods. Whole-grain Sorghum Flour having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Whole Sorghum Flour?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	6.57% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	49.3% 64g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	2.24% 1.62g	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	0% 0g	0.18% 0.13g	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	% 0.015g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.39g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	23.5% 3.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	21% 0.27mg	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	6.23% 25μg	5.22% 21μg	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	0% 0mg	0.74% 0.67mg	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	80.5% 12mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.46% 5.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	12% 120mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	23.5% 0.21mg	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	21% 1.67mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	45.7% 1.05mg	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	35% 245mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.23% 8.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Whole Sorghum Flour:

• Blanched Almonds have 7.1 times more Vitamin B2 and 28.9 times more Vitamin E than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 2.8 times more Vitamin B1, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5, 4.6 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Whole-grain Sorghum Flour have similar amounts of Vitamin B9 per 300 kcal.
• Both Blanched Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Whole Sorghum Flour:

• Blanched Almonds have 12 times more Calcium, 2.5 times more Copper, 1.3 times more Magnesium and 1.2 times more Potassium than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.6 times more Iron and 6.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Whole-grain Sorghum Flour have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 9.6 times more Fat, 4.6 times more Saturated Fat, 5.6 times more Omega 6, 1.5 times more Sugars and 1.5 times more Protein than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 25.1 times more Omega 3 and 6.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Whole-grain Sorghum Flour have similar amounts of Energy and Fiber per 300 kcal.
• Both Blanched Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.