Comparing Nutrients in 5 ounces Refined Sorghum Flour VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Refined Sorghum Flour	Oranges with Peel	Recommended Dietary Allowance
Energy	17.4% 506kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.96% 0.67g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.8% 109g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	NA	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	24% 13.5g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.55% 0.007mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.8% 1.9mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.2% 0.26mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.85% 8.5mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	1.4% 0.013mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	6.05% 206mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Refined Sorghum Flour vs Oranges with Peel :

• 5 ounces of Refined Sorghum Flour have 2.7 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 10 times more Vitamin B2, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 118.3 times more Vitamin C than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Oranges with Peel provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 5 ounces for Refined Sorghum Flour vs Oranges with Peel :

• 5 ounces of Refined Sorghum Flour have 1.2 times more Iron, 2.2 times more Magnesium, 4 times more Phosphorus and 4.3 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 11.7 times more Calcium, 6.3 times more Copper, 1.4 times more Potassium and 6.9 times more Water than Refined Unenriched Sorghum Flour.
• 5 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Refined Sorghum Flour have 5.7 times more Energy, 10.8 times more Omega 6, 5 times more Carbohydrate and 7.3 times more Protein than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 2.4 times more Fiber than Refined Unenriched Sorghum Flour.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 6