Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	117% 152g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	5.3% 3.85g	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	0.44% 0.32g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.93g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	34.5% 13g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	55.8% 8.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	49.6% 0.64mg	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	3.97% 16μg	12.4% 49.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.4% 3.97mg	1.76% 1.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.66% 1.45mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	55.8% 0.5mg	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	13% 1.03mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	109% 2.5mg	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	5.67% 39.7mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	5% 185g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Whole Sorghum Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Whole Sorghum Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Whole Sorghum Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, 2.5 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 17.3 times more Vitamin B1, 2.3 times more Vitamin B2, 10.7 times more Vitamin B3, 3.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.1 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Whole Sorghum Flour:

• 7 ounces of Canned Carrots with Liquids and Salt have 2.6 times more Calcium, 80 times more Sodium and 9.1 times more Water than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 2.5 times more Copper, 6 times more Iron, 13.7 times more Magnesium, 2.8 times more Manganese, 13.9 times more Phosphorus, 1.9 times more Potassium, 30.5 times more Selenium and 5.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium
• 7 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Sugars than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 15.6 times more Energy, 23.9 times more Fat, 7.6 times more Omega 3, 23.9 times more Omega 6, 14.3 times more Carbohydrate, 3.7 times more Fiber and 14.5 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein