Comparing Nutrients in 5 ounces Valencia Oranges VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Valencia Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	4.9% 4.73g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.34% 0.75g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	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	9.33% 3.54g	24.6% 9.36g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	40% 6.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	15.3% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	14% 55.3μg	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	76.4% 68.7mg	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	NA	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	1.6% 0.13mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	3.44% 24mg	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	NA	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.39% 14.5g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have more Vitamin A, 1.6 times more Vitamin B9 and 60.6 times more Vitamin C than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3.8 times more Vitamin B1, 1.5 times more Vitamin B2, 16.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.2 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Valencia Oranges vs Whole Sorghum Flour:

• Raw Valencia Oranges have 3.3 times more Calcium and 8.4 times more Water than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 6.8 times more Copper, 34.9 times more Iron, 12.3 times more Magnesium, 54.7 times more Manganese, 16.4 times more Phosphorus, 1.8 times more Potassium and 27.2 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Sorghum Flour contains 7.3 times more Energy, 11.1 times more Fat, 15.1 times more Saturated Fat, 3.8 times more Omega 3, 30.4 times more Omega 6, 6.4 times more Carbohydrate, 2.6 times more Fiber and 8.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 5 oz.