Comparing Nutrients in 500 calories Refined Sorghum Flour VS Baked Potato Flesh

Weight per 500 calories

• Refined Sorghum Flour: 140g
• Baked Potato Flesh: 538g

Refined Sorghum Flour has 3.8 times more energy per 100g than Baked Potato Flesh. It has high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 500 calories - Refined Sorghum Flour or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Refined Sorghum Flour	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7% 2.66g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	24% 13.3g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	124% 1.6mg	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	12% 48.4μg	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	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	0.84% 8.4mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	128% 1.16mg	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	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.4mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	37.6% 0.87mg	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	17.4% 122mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	NA	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	11% 405g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refined Sorghum Flour or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Refined Sorghum Flour vs Baked Potato Flesh:

• 500 kcal of Baked Potatoes Flesh no Salt contain 4.5 times more Vitamin B1, 4 times more Vitamin B3, 11.6 times more Vitamin B5, 17 times more Vitamin B6 and 81.9 times more Vitamin C than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Refined Unenriched Sorghum Flour as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B2 in 500 calories.

Comparing minerals per 500 calories for Refined Sorghum Flour vs Baked Potato Flesh:

• 500 kcal of Baked Potatoes Flesh no Salt contain 91.7 times more Copper, 1.4 times more Iron, 3.1 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 10.4 times more Potassium, 2.4 times more Zinc and 24.3 times more Water than Refined Unenriched Sorghum Flour.
• 500 calories of Refined Sorghum Flour lack sufficient amounts of Copper, Potassium and Zinc
• Both Refined Unenriched Sorghum Flour as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Refined Sorghum Flour have 1.3 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Refined Sorghum Flour provide inadequate amounts of Fiber
• Both Refined Unenriched Sorghum Flour as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 500 calories.