Comparing Nutrients in 500 calories Oil Roasted Almonds VS Whole Sorghum Flour

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Whole Sorghum Flour: 139g

Oil Roasted Almonds have 1.7 times more energy per 100g than Whole Sorghum Flour. It has very high energy density when compared to other foods. Whole-grain Sorghum Flour having high energy density.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Whole Sorghum Flour?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	4.8% 4.65g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	82% 107g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	3.73% 2.7g	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	0.31% 0.22g	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	% 0.033g	% 1.82g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.65g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	24% 9.2g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	35% 0.45mg	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	5.56% 22.2μg	8.7% 35μg	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	0% 0mg	1.24% 1.1mg	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	143% 21.4mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.43% 8.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	24% 240mg	1.67% 16.7mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	39% 0.35mg	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	38% 3.03mg	54.7% 4.37mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	76% 1.75mg	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	55% 384mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.28% 4.18mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.39% 14.3g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Whole Sorghum Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Whole Sorghum Flour?

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Whole Sorghum Flour:

• 500 calories of Oil Roasted Almonds have 7.6 times more Vitamin B2 and 30.7 times more Vitamin E than Whole Sorghum Flour.
• While 500 kcal of Whole-grain Sorghum Flour contain 6 times more Vitamin B1, 2.1 times more Vitamin B3, 4 times more Vitamin B5 and 4.7 times more Vitamin B6 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Whole Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Whole Sorghum Flour:

• 500 calories of Oil Roasted Almonds have 14.3 times more Calcium, 2.2 times more Copper, 1.3 times more Magnesium and 1.3 times more Potassium than Whole Sorghum Flour.
• While 500 kcal of Whole-grain Sorghum Flour contain 1.4 times more Iron and 5 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sorghum Flour contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 9.8 times more Fat, 4.7 times more Saturated Fat, 6 times more Omega 6 and 1.5 times more Protein than Whole Sorghum Flour.
• While 500 kcal of Whole-grain Sorghum Flour contain 7.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole Sorghum Flour offer comparable quantities of Energy and Fiber per 500 calories.
• Both Oil Roasted Almonds as well as Whole-grain Sorghum Flour provide inadequate amounts of Omega 3 in 500 calories.