Comparing Nutrients in 500 calories Whole Sorghum Flour VS Canned Carrots with Salt

Weight per 500 calories

• Whole Sorghum Flour: 139g
• Canned Carrots with Salt: 2000g

Whole Sorghum Flour has 14.4 times more energy per 100g than Canned Carrots with Salt. It has high energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Whole Sorghum Flour or Canned Carrots with Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Whole Sorghum Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.65g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	9.3% 1.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	85.2% 111g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	68.4% 49.6g	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	0.31% 0.22g	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	% 1.82g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	24% 9.2g	79% 30g	38g per day for Men 19-50 years
Protein	21% 11.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1240% 11160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	69% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	172% 2.24mg	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	8.7% 35μg	45% 180μg	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	1.24% 1.1mg	60% 54mg	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	4.64% 0.7mg	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	231% 2.08mg	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	54.7% 4.37mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	391% 9mg	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	55.3% 387mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	105% 3580mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.18mg	323% 4840mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	50.2% 1859g	3700g per day for Men 19-50 years

Whole Sorghum Flour VS Canned Carrots With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Whole Sorghum Flour or Canned Carrots with Salt?

Lets compare vitamin content per 500 calories of Whole Sorghum Flour vs Canned Carrots with Salt:

• 500 calories of Whole Sorghum Flour have 1.3 times more Vitamin B1 than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain more Vitamin A, 7.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 4.9 times more Vitamin B6, 5.2 times more Vitamin B9, 48.5 times more Vitamin C, 21.3 times more Vitamin E and 22 times more Vitamin K than Whole-grain Sorghum Flour.
• 500 calories of Whole Sorghum Flour have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Whole Sorghum Flour vs Canned Carrots with Salt:

• 500 calories of Whole Sorghum Flour have 2.1 times more Selenium than Canned Carrots with Salt.
• While 500 kcal of Drained Canned Carrots with Salt contain 29.9 times more Calcium, 5.9 times more Copper, 2.9 times more Iron, 5.1 times more Manganese, 7.9 times more Potassium, 1158.4 times more Sodium, 2.3 times more Zinc and 130.1 times more Water than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Canned Carrots with Salt contain similar levels of Magnesium and Phosphorus per 500 calories.
• 500 calories of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Drained Canned Carrots with Salt contain 2.6 times more Omega 3, 18.4 times more Sugars and 3.3 times more Fiber than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Canned Carrots with Salt offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Whole Sorghum Flour provide inadequate amounts of Omega 3
• 500 calories of Canned Carrots with Salt provide inadequate amounts of Omega 6