Comparing Nutrients in 500 calories Refined Sorghum Flour VS Frozen Carrots

Weight per 500 calories

• Refined Sorghum Flour: 140g
• Frozen Carrots: 1389g

Refined Sorghum Flour has 9.9 times more energy per 100g than Frozen Carrots. It has high energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

Discover which food has more nutrients per 500 calories - Refined Sorghum Flour or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Refined Sorghum Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	84.4% 110g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	5.94% 4.3g	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	% 0.48g	% 5.56g	g per day for Men 19-50 years
Sucrose	% 0g	% 56.3g	g per day for Men 19-50 years
Fiber	7% 2.66g	121% 46g	38g per day for Men 19-50 years
Protein	24% 13.3g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	101% 1.3mg	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	34.7% 139μg	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	0.93% 0.84mg	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	0.84% 8.4mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	114% 1.03mg	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	17% 1.36mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.4mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	103% 2.38mg	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	17.4% 122mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	NA	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	33.8% 1251g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refined Sorghum Flour or Frozen Carrots?

Lets compare vitamin content per 500 calories of Refined Sorghum Flour vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 4.8 times more Vitamin B1, 73.4 times more Vitamin B2, 3.5 times more Vitamin B3, 10.1 times more Vitamin B5, 13.9 times more Vitamin B6 and 41.3 times more Vitamin C than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C

Comparing minerals per 500 calories for Refined Sorghum Flour vs Frozen Carrots:

• 500 kcal of Frozen Carrots, Unprepared contain 59.5 times more Calcium, 81.5 times more Copper, 4.5 times more Iron, 3.8 times more Magnesium, 3.9 times more Manganese, 3.8 times more Phosphorus, 16.1 times more Potassium, 674.3 times more Sodium, 7 times more Zinc and 74.9 times more Water than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour lack sufficient amounts of Calcium, Copper, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Refined Sorghum Flour have 1.2 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 5.2 times more Omega 6 and 17.2 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Refined Sorghum Flour provide inadequate amounts of Omega 6 and Fiber