Comparing Nutrients in 300 calories Refined Sorghum Flour VS Boiled Cauliflower

Weight per 300 calories

• Refined Sorghum Flour: 84g
• Boiled Cauliflower: 1304g

Refined Sorghum Flour has 15.5 times more energy per 100g than Boiled Cauliflower. It has high energy density when compared to other foods. Boiled and Drained Cauliflower having very low energy density.

Discover which food has more nutrients per 300 calories - Refined Sorghum Flour or Boiled Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Refined Sorghum Flour	Boiled Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	6.05% 5.87g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.25g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	NA	136% 2.18g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	3.84% 0.65g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.6g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	NA	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	% 0.29g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.2% 1.6g	79% 30g	38g per day for Men 19-50 years
Protein	14.3% 8g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	1.45% 13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.32% 0.004mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	33.4% 5.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.15mg	133% 6.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.4% 0.057mg	174% 2.26mg	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	NA	143% 574μg	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	0.56% 0.5mg	642% 578mg	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	NA	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	150% 180μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	0.5% 5.04mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	0.84% 0.008mg	26% 0.23mg	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	10% 0.82mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	75% 1.72mg	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	10.4% 73mg	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	54.5% 1852mg	3400mg per day for Men 19-50 years
Selenium	NA	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.39mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.27% 10g	32.8% 1213g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS Boiled Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Refined Sorghum Flour or Boiled Cauliflower?

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

• 300 kcal of Boiled and Drained Cauliflower contain 7.2 times more Vitamin B1, 161.4 times more Vitamin B2, 4.8 times more Vitamin B3, 42.9 times more Vitamin B5, 39.5 times more Vitamin B6 and 1146 times more Vitamin C than Refined Unenriched Sorghum Flour.
• 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 Refined Sorghum Flour vs Boiled Cauliflower:

• 300 kcal of Boiled and Drained Cauliflower contain 41.4 times more Calcium, 31 times more Copper, 5.1 times more Iron, 4.5 times more Magnesium, 4.8 times more Manganese, 5.7 times more Phosphorus, 15.2 times more Potassium, 232.8 times more Sodium, 5.6 times more Zinc and 121.1 times more Water than Refined Unenriched Sorghum Flour.
• 300 calories of Refined Sorghum Flour lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Refined Sorghum Flour have 1.2 times more Carbohydrate than Boiled Cauliflower.
• While 300 kcal of Boiled and Drained Cauliflower contain 5.6 times more Fat, 18.8 times more Fiber and 3 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Boiled Cauliflower offer comparable quantities of Energy per 300 calories.
• 300 calories of Refined Sorghum Flour provide inadequate amounts of Fiber
• Both Refined Unenriched Sorghum Flour as well as Boiled and Drained Cauliflower provide inadequate amounts of Omega 6 in 300 calories.