Comparing Nutrients in 7 ounces Refined Sorghum Flour VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Refined Sorghum Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	24.4% 708kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	33.8% 19g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	NA	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	20% 0.26mg	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	27.8% 111μg	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	1.32% 1.2mg	88.4% 79.6mg	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	NA	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	7.5% 0.067mg	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	24% 1.92mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	19.2% 0.44mg	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	24.7% 173mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	4.87% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Refined Sorghum Flour vs Cooked Chopped Frozen Broccoli:

• Refined Unenriched Sorghum Flour has 1.6 times more Vitamin B1 and 2.9 times more Vitamin B3 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 16.2 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 66.8 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 7 ounces for Refined Sorghum Flour vs Cooked Chopped Frozen Broccoli:

• Refined Unenriched Sorghum Flour has 1.6 times more Iron, 2.4 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus and 1.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 5.5 times more Calcium, 3.8 times more Copper and 7.6 times more Water than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour and Boiled Chopped Frozen Broccoli have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Refined Unenriched Sorghum Flour has 12.8 times more Energy, 10.3 times more Fat, 36.5 times more Omega 6, 14.4 times more Carbohydrate and 3.1 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 1.6 times more Fiber than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Glucose and Sucrose in 7 oz.