Comparing Nutrients in 7 ounces Almonds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	39.6% 1149kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	117% 152g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.93g	g per day for Men 19-50 years
Fiber	65.3% 25g	34.5% 13g	38g per day for Men 19-50 years
Protein	75% 42g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	55.8% 8.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	49.6% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	0% 0mg	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	339% 51mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	53.4% 534mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	109% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.55% 20.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Whole Sorghum Flour:

• Almonds have 18.7 times more Vitamin B2, 1.8 times more Vitamin B9 and 51.3 times more Vitamin E than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 1.6 times more Vitamin B1, 2.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Whole-grain Sorghum Flour have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Whole Sorghum Flour:

• Almonds have 22.4 times more Calcium, 4.1 times more Copper, 2.2 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3 times more Selenium than Almonds.
• Both Almonds and Whole-grain Sorghum Flour have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.6 times more Energy, 14.9 times more Fat, 7.2 times more Saturated Fat, 9.2 times more Omega 6, 2.2 times more Sugars, 1.9 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 20.3 times more Omega 3 and 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.