Comparing Nutrients in 5 ounces Refined Sorghum Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Refined Sorghum Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	24% 13.5g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.55% 0.007mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	15% 0.19mg	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	19.5% 78μg	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	0% 0mg	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	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	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	6.06% 0.67mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Refined Sorghum Flour versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Dry Roasted Almonds contain 239.4 times more Vitamin B2, 2.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Roasted Almonds provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2
• Both Refined Unenriched Sorghum Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Refined Sorghum Flour vs Roasted Almonds:

• 5 oz of Dry Roasted Almonds contain 44.7 times more Calcium, 122.1 times more Copper, 3.8 times more Iron, 9 times more Magnesium, 5.2 times more Manganese, 5.4 times more Phosphorus, 4.9 times more Potassium and 7 times more Zinc than Refined Unenriched Sorghum Flour.
• 5 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Refined Sorghum Flour have 3.7 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Energy, 42.4 times more Fat, 13.5 times more Saturated Fat, 27.3 times more Omega 6, 5.7 times more Fiber and 2.2 times more Protein than Refined Unenriched Sorghum Flour.