Comparing Nutrients in 5 ounces Almonds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	83.6% 109g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.67g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	53.5% 30g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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	0% 0mg	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	242% 36.3mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	38% 381mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	77.5% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	13.5% 459mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.39% 14.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Whole Sorghum Flour:

• Almonds have 18.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.6 times more Vitamin B1, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Whole-grain Sorghum Flour have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
• Both Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Whole Sorghum Flour:

• Almonds have 22.4 times more Calcium, 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3 times more Selenium than Almonds.
• Both Almonds and Whole-grain Sorghum Flour have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 14.9 times more Fat, 7.2 times more Saturated Fat, 9.2 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 20.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.