Comparing Nutrients in 5 ounces Sunflower Seeds VS Sorghum

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Sorghum	12%	9%	79%

Macro Nutrients

	Sunflower Seeds	Sorghum	Recommended Dietary Allowance
Energy	28.5% 828kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	5.06% 4.9g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	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	22% 28.3g	78.6% 102g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	25% 9.5g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Sorghum	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	39.2% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	32.7% 5.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	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	80.4% 322μg	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	2.2% 2mg	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	332% 50mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Sorghum	Recommended Dietary Allowance
Calcium	11% 111mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	44.7% 0.4mg	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	93% 7.44mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	55.7% 234mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	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	134% 936mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.48% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Sorghum:

• Dried Sunflower Seed Kernels have 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and 70.3 times more Vitamin E than Sorghum Grain.
• Both Dried Sunflower Seed Kernels as well as Sorghum Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Sorghum:

• Dried Sunflower Seed Kernels have 6 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 1.2 times more Manganese, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Sorghum Grain.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.8 times more Energy, 14.9 times more Fat, 7.3 times more Saturated Fat, 15.4 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Sorghum Grain.
• While Sorghum Grain contains 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Sorghum Grain have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Sorghum Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.