Comparing Nutrients in 7 ounces Fresh Orange juice VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Fresh Orange juice	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	24.6% 712kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	16% 20.6g	117% 152g	130g per day for Men 19-50 years
Sugars	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	% 2.6g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.93g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	34.5% 13g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	55.8% 8.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	4.96% 0.4mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	58% 244mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	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	4.8% 33.7mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	19% 643mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	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	0.9% 0.099mg	29.4% 3.23mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.55% 20.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Whole Sorghum Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice 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 Fresh Orange juice vs Whole Sorghum Flour:

• 7 ounces of Fresh Orange juice have 62.5 times more Vitamin C than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 3.7 times more Vitamin B1, 2 times more Vitamin B2, 11.2 times more Vitamin B3, 2.8 times more Vitamin B5, 8.1 times more Vitamin B6, 12.5 times more Vitamin E and 64 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Whole Sorghum Flour provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Whole Sorghum Flour have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Whole Sorghum Flour:

• 7 ounces of Fresh Orange juice have 8.6 times more Water than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 5.8 times more Copper, 15.7 times more Iron, 11.2 times more Magnesium, 89.9 times more Manganese, 16.4 times more Phosphorus, 1.6 times more Potassium, 122 times more Selenium and 32.6 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Whole-grain Sorghum Flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 4.3 times more Sugars and 13.3 times more Fructose than Whole Sorghum Flour.
• While 7 oz of Whole-grain Sorghum Flour contain 8 times more Energy, 16.7 times more Fat, 5.5 times more Omega 3, 46.1 times more Omega 6, 7.4 times more Carbohydrate, 33 times more Fiber and 12 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein