Comparing Nutrients in 5 ounces Canned Carrots with Salt VS Whole Sorghum Flour

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	1.22% 35.4kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.04% 7.85g	83.6% 109g	130g per day for Men 19-50 years
Sugars	4.85% 3.5g	3.8% 2.75g	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	NA	0.31% 0.23g	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	NA	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	1.6% 0.91g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	88% 791μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.13% 0.026mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	35.4% 0.46mg	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	3.2% 12.8μg	8.86% 35.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.25% 3.83mg	1.26% 1.13mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	40% 0.36mg	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	11.3% 0.91mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	77.5% 1.8mg	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	4.86% 34mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Whole Sorghum Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Salt versus 5 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Salt vs Whole Sorghum Flour:

• 5 ounces of Canned Carrots with Salt have more Vitamin A, 3.4 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 18.3 times more Vitamin B1, 2 times more Vitamin B2, 8.1 times more Vitamin B3, 4 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.8 times more Vitamin B9 than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 5 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 5 ounces for Canned Carrots with Salt vs Whole Sorghum Flour:

• 5 ounces of Canned Carrots with Salt have 2.1 times more Calcium, 80.7 times more Sodium and 9.1 times more Water than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 2.4 times more Copper, 4.9 times more Iron, 15.4 times more Magnesium, 2.8 times more Manganese, 11.6 times more Phosphorus, 1.8 times more Potassium, 30.5 times more Selenium and 6.3 times more Zinc than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 5 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Carrots with Salt have 1.3 times more Sugars than Whole Sorghum Flour.
• While 5 oz of Whole-grain Sorghum Flour contain 14.4 times more Energy, 17.6 times more Fat, 5.5 times more Omega 3, 16.9 times more Omega 6, 13.8 times more Carbohydrate, 4.4 times more Fiber and 13.2 times more Protein than Drained Canned Carrots with Salt.
• 5 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein