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

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Refined Sorghum Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	17.4% 506kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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% 0g	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	% 0.48g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	24% 13.5g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	NA	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.55% 0.007mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	12.2% 0.16mg	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	NA	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.94% 0.85mg	4.25% 3.83mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	16.4% 0.15mg	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	17% 1.37mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	27.7% 0.64mg	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	17.6% 123mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.56% 132g	3700g per day for Men 19-50 years

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

• Refined Unenriched Sorghum Flour has 5 times more Vitamin B1, 2.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 6 times more Vitamin B2, 1.6 times more Vitamin B6 and 4.5 times more Vitamin C than Refined Unenriched Sorghum Flour.

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

• Refined Unenriched Sorghum Flour has 1.5 times more Iron, 3.9 times more Magnesium, 3.6 times more Phosphorus and 1.8 times more Zinc than Drained Canned Carrots with Salt.
• While Drained Canned Carrots with Salt contain 4.2 times more Calcium, 11.6 times more Copper, 242 times more Sodium and 7.8 times more Water than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Drained Canned Carrots with Salt have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Refined Unenriched Sorghum Flour has 14.3 times more Energy, 6.5 times more Fat, 6 times more Omega 6, 13.9 times more Carbohydrate, 1.3 times more Fiber and 14.9 times more Protein than Drained Canned Carrots with Salt.
• Both Refined Unenriched Sorghum Flour as well as Drained Canned Carrots with Salt have insufficient amounts of Glucose and Sucrose in 5 oz.