Comparing Nutrients in 300 calories Whole Sorghum Flour VS Valencia Oranges

Weight per 300 calories

• Whole Sorghum Flour: 83.6g
• Valencia Oranges: 612g

Whole Sorghum Flour has 7.3 times more energy per 100g than Valencia Oranges. It has high energy density when compared to other foods. Raw Valencia Oranges having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole Sorghum Flour	Valencia Oranges	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% 1.84g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	6.12% 0.098g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	56% 72.8g	130g per day for Men 19-50 years
Sugars	2.24% 1.62g	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	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	40.3% 15.3g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	11.4% 6.37g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.16% 73.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	29.7% 0.39mg	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	59.7% 239μg	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	330% 297mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.46% 5.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Valencia Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	23.5% 0.21mg	25% 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	32.8% 2.62mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	24.5% 103mg	14.6% 61.2mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	6.12% 0.14mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	32.2% 1096mg	3400mg per day for Men 19-50 years
Selenium	18.5% 10μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	3.34% 0.37mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	14.3% 529g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 2.2 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.9 times more Vitamin B1, 4.8 times more Vitamin B2, 3.4 times more Vitamin B5, 1.4 times more Vitamin B6, 11.4 times more Vitamin B9 and 444.2 times more Vitamin C than Whole-grain Sorghum Flour.

Comparing minerals per 300 calories for Whole Sorghum Flour vs Valencia Oranges:

• Whole-grain Sorghum Flour has 4.8 times more Iron, 1.7 times more Magnesium, 7.5 times more Manganese, 2.2 times more Phosphorus and 3.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 24.4 times more Calcium, 4 times more Potassium and 61.7 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Valencia Oranges have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Whole-grain Sorghum Flour has 4.1 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.9 times more Omega 3 and 2.8 times more Fiber than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Whole-grain Sorghum Flour as well as Raw Valencia Oranges have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.