Comparing Nutrients in 300 calories Whole Sorghum Flour VS Almonds

Weight per 300 calories

• Whole Sorghum Flour: 83.6g
• Almonds: 51.8g

Almonds have 1.6 times more energy per unit of mass than Whole-grain Sorghum Flour, which is very high in comparison to other foods. Whole Sorghum Flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	8.6% 11g	130g per day for Men 19-50 years
Sugars	2.24% 1.62g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 2.05g	g per day for Men 19-50 years
Fiber	14.5% 5.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.22% 21μg	5.7% 22.8μg	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	0% 0mg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.35μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	59.4% 0.53mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	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	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 11.6 times more Vitamin B2 and 31.8 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Vitamin B9 per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 300 kcal.

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

• Whole-grain Sorghum Flour has 1.4 times more Iron and 4.8 times more Selenium than Almonds.
• While Almonds contain 13.9 times more Calcium, 2.5 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Sorghum Flour has 32.8 times more Omega 3 and 5.7 times more Carbohydrate than Almonds.
• While Almonds contain 9.3 times more Fat, 4.5 times more Saturated Fat, 5.7 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.