Comparing Nutrients in 500 calories Refined Sorghum Flour VS Stewed Canned Tomatoes

Weight per 500 calories

• Refined Sorghum Flour: 140g
• Stewed Canned Tomatoes: 1923g

Refined Sorghum Flour has 13.7 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Refined Sorghum Flour or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Refined Sorghum Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.42g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.8% 108g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	7% 2.66g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	24% 13.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.54% 0.007mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.6% 1.86mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.15% 0.26mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.33% 0.095mg	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.84% 8.4mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	239% 2.15mg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43.4mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	49.3% 1.13mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.97% 203mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	47.6% 1760g	3700g per day for Men 19-50 years

Refined Sorghum Flour VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Refined Sorghum Flour or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Refined Sorghum Flour vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 7 times more Vitamin B1, 96.1 times more Vitamin B2, 7.4 times more Vitamin B3, 8.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 180.8 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 Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 77.8 times more Calcium, 170.9 times more Copper, 18.8 times more Iron, 5.3 times more Magnesium, 1.9 times more Manganese, 3.2 times more Phosphorus, 19.6 times more Potassium, 3034.5 times more Sodium, 5 times more Zinc and 105.4 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 kcal of Stewed Canned Ripe Red Tomatoes contain more Fructose, 7.2 times more Fiber and 1.3 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Stewed Canned Tomatoes 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 Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.