Comparing Nutrients in 300 calories Whole Sorghum Flour VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Whole Sorghum Flour: 83.6g
• Canned Carrots with Liquids and Salt: 1304g

Whole Sorghum Flour has 15.6 times more energy per 100g than Canned Carrots with Liquids and Salt. It has high energy density when compared to other foods. Canned Carrots Solids and Liquids with Salt having very low energy density.

Which food has more nutrients per 300 calories - Whole Sorghum Flour or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Whole Sorghum Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	54% 70g	130g per day for Men 19-50 years
Sugars	2.24% 1.62g	44.3% 32g	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	0.18% 0.13g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.39g	NA	g per day for Men 19-50 years
Fiber	14.5% 5.5g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	112% 1.46mg	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	5.22% 21μg	26% 104μg	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	0.74% 0.67mg	29% 26mg	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	2.8% 0.42mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.35μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	1% 10mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	149% 1.34mg	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	32.8% 2.62mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	255% 5.87mg	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	33% 232mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Whole Sorghum Flour vs Canned Carrots with Liquids and Salt:

• Canned Carrots Solids and Liquids with Salt contain more Vitamin A, 6.9 times more Vitamin B2, 1.5 times more Vitamin B3, 4 times more Vitamin B5, 5.4 times more Vitamin B6, 5 times more Vitamin B9, 39 times more Vitamin C, 22.8 times more Vitamin E and 23.9 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Whole Sorghum Flour vs Canned Carrots with Liquids and Salt:

• Whole-grain Sorghum Flour has 2 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 40.3 times more Calcium, 6.4 times more Copper, 2.6 times more Iron, 5.6 times more Manganese, 8.3 times more Potassium, 1248.7 times more Sodium, 2.8 times more Zinc and 141.5 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Sorghum Flour has 1.5 times more Omega 6 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2 times more Omega 3, 19.8 times more Sugars and 4.3 times more Fiber than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.