Comparing Nutrients in 300 calories Canned Orange Juice VS Refined Sorghum Flour

Weight per 300 calories

• Canned Orange Juice: 638g
• Refined Sorghum Flour: 84g

Refined Unenriched Sorghum Flour has 7.6 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Refined Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Canned Orange Juice	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.8% 0.25g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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% 70.3g	49.7% 64.6g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	% 0.29g	g per day for Men 19-50 years
Sucrose	% 26g	% 0g	g per day for Men 19-50 years
Fiber	5.04% 1.9g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	0.32% 0.004mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	3.1% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	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	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	6.4% 64mg	0.5% 5.04mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	0.84% 0.008mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	10% 0.82mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	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	15.5% 109mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	NA	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	3.6% 0.39mg	11mg per day for Men 19-50 years
Water	15% 560g	0.27% 10g	3700g per day for Men 19-50 years

Canned Orange Juice VS Refined Sorghum Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Refined Sorghum Flour?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Refined Sorghum Flour:

• 300 calories of Canned Orange Juice have 3.3 times more Vitamin B1, 31.9 times more Vitamin B2, 7.4 times more Vitamin B5, 3.5 times more Vitamin B6 and 381.1 times more Vitamin C than Refined Sorghum Flour.
• Both Canned Orange Juice and Refined Sorghum Flour provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 300 calories for Canned Orange Juice vs Refined Sorghum Flour:

• 300 calories of Canned Orange Juice have 12.7 times more Calcium, 18.6 times more Copper, 2.5 times more Magnesium, 1.5 times more Phosphorus, 9.6 times more Potassium and 55.9 times more Water than Refined Sorghum Flour.
• While 300 kcal of Refined Unenriched Sorghum Flour contain 1.3 times more Iron and 2.7 times more Manganese than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Calcium, Copper and Potassium
• Both Unsweetened Canned Orange Juice as well as Refined Unenriched Sorghum Flour lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Orange Juice have more Fructose than Refined Sorghum Flour.
• While 300 kcal of Refined Unenriched Sorghum Flour contain 1.8 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Refined Sorghum Flour offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Refined Unenriched Sorghum Flour provide inadequate amounts of Omega 6 and Fiber in 300 calories.