Comparing Nutrients in 5 ounces Boiled Carrots VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Sorghum	12%	9%	79%

Macro Nutrients

	Boiled Carrots	Sorghum	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	78.6% 102g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	4.95% 3.6g	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	0.7% 0.51g	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	% 0.57g	NA	g per day for Men 19-50 years
Sucrose	% 3.83g	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	25% 9.5g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Sorghum	Recommended Dietary Allowance
Vitamin A	134% 1208μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	48.3% 0.63mg	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	4.96% 20μg	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.67% 5.1mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.73% 1.46mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Sorghum	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	44.7% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	99% 2.28mg	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	6.07% 42.5mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	3.45% 128g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Sorghum per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Sorghum:

• 5 ounces of Boiled Carrots have more Vitamin A, more Vitamin C and 2.1 times more Vitamin E than Sorghum.
• While 5 oz of Sorghum Grain contain 5 times more Vitamin B1, 2.2 times more Vitamin B2, 5.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled and Drained Carrots.
• 5 ounces of Sorghum have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Sorghum Grain have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Carrots vs Sorghum:

• 5 ounces of Boiled Carrots have 2.3 times more Calcium, 29 times more Sodium and 7.3 times more Water than Sorghum.
• While 5 oz of Sorghum Grain contain 16.7 times more Copper, 9.9 times more Iron, 16.5 times more Magnesium, 10.4 times more Manganese, 9.6 times more Phosphorus, 1.5 times more Potassium, 17.4 times more Selenium and 8.4 times more Zinc than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc
• 5 ounces of Sorghum lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Carrots have 1.4 times more Sugars than Sorghum.
• While 5 oz of Sorghum Grain contain 9.4 times more Energy, 19.2 times more Fat, 65 times more Omega 3, 17.2 times more Omega 6, 8.8 times more Carbohydrate, 2.2 times more Fiber and 14 times more Protein than Boiled and Drained Carrots.
• 5 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein