Comparing Nutrients in 500 calories Whole Sorghum Flour VS Tomatoes in Juice with Salt

Weight per 500 calories

• Whole Sorghum Flour: 139g
• Tomatoes in Juice with Salt: 3125g

Whole Sorghum Flour has 22.4 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Whole Sorghum Flour or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Whole Sorghum Flour	Tomatoes in Juice 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	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 107g	83.4% 108g	130g per day for Men 19-50 years
Sugars	3.73% 2.7g	110% 79.7g	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	0.31% 0.22g	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0.65g	% 0g	g per day for Men 19-50 years
Fiber	24% 9.2g	156% 59.4g	38g per day for Men 19-50 years
Protein	21% 11.7g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.43% 8.9μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	40.8% 171mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	92% 2.13mg	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	55.3% 387mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	13.3% 451mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.18mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.39% 14.3g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Sorghum Flour vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 39.2 times more Vitamin B1, 20.2 times more Vitamin B2, 3.6 times more Vitamin B3, 4.9 times more Vitamin B5, 7.7 times more Vitamin B6, 7.2 times more Vitamin B9, 353.4 times more Vitamin C, 26.5 times more Vitamin E and 9.1 times more Vitamin K than Whole-grain Sorghum Flour.

Comparing minerals per 500 calories for Whole Sorghum Flour vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 61.7 times more Calcium, 4.6 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Phosphorus, 13.2 times more Potassium, 1.3 times more Selenium, 860.1 times more Sodium, 1.7 times more Zinc and 207.2 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Fat, 1.5 times more Omega 3, 1.6 times more Omega 6, 29.5 times more Sugars, 183.7 times more Fructose, 6.5 times more Fiber and 2.1 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Whole-grain Sorghum Flour as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.