Comparing Nutrients in 5 ounces Whole Sorghum Flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Whole Sorghum Flour	Broccoli	Recommended Dietary Allowance
Energy	17.5% 509kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	11% 1.9g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	3.8% 2.75g	3.32% 2.4g	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	0.31% 0.23g	1.33% 0.96g	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	% 1.86g	% 0.69g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.14g	g per day for Men 19-50 years
Fiber	24.6% 9.36g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21.3% 12g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.37mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.76mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.4% 0.46mg	19% 0.25mg	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	8.86% 35.4μg	22.3% 89.3μg	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	1.26% 1.13mg	140% 126mg	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	4.72% 0.71mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Broccoli	Recommended Dietary Allowance
Calcium	1.7% 17mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	7.7% 0.069mg	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	55.6% 4.45mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	77.5% 1.8mg	13% 0.3mg	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	56.3% 394mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	13.5% 459mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	31.4% 17.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.39% 14.5g	3.42% 127g	3700g per day for Men 19-50 years

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

• Whole-grain Sorghum Flour has 4.6 times more Vitamin B1, 7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B9, 111.5 times more Vitamin C, 1.6 times more Vitamin E and 15.9 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Vitamin B5 per 5 oz.

Comparing minerals per 5 ounces for Whole Sorghum Flour vs Broccoli:

• Whole-grain Sorghum Flour has 5.2 times more Copper, 4.3 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 4.9 times more Selenium and 4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 11 times more Sodium and 8.7 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Whole-grain Sorghum Flour has 10.6 times more Energy, 9 times more Fat, 4.6 times more Saturated Fat, 27.3 times more Omega 6, 11.5 times more Carbohydrate, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Omega 3 and Sugars per 5 oz.
• Both Whole-grain Sorghum Flour as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.