Comparing Nutrients in 7 ounces Refined Sorghum Flour VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Refined Sorghum Flour	Frozen Carrots	Recommended Dietary Allowance
Energy	24.4% 708kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	12% 15.7g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	0.85% 0.62g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.04g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	33.8% 19g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	NA	157% 1409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	7.42% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	14.5% 0.19mg	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	4.96% 20μg	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	5.5% 4.96mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Frozen Carrots	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	16.3% 0.15mg	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	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	14.8% 0.34mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	13.7% 466mg	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	9% 135mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Frozen Carrots per 7 oz

Compare the macro and micronutrient content in 7 oz of Refined Sorghum Flour versus 7 oz of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Refined Sorghum Flour vs Frozen Carrots:

• 7 ounces of Refined Sorghum Flour have 2 times more Vitamin B1 and 2.9 times more Vitamin B3 than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 7.4 times more Vitamin B2, 1.4 times more Vitamin B6 and 4.2 times more Vitamin C than Refined Unenriched Sorghum Flour.
• Both Refined Sorghum Flour and Frozen Carrots provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Refined Sorghum Flour have insufficient amounts of Vitamin B2 and Vitamin C

Comparing minerals per 7 ounces for Refined Sorghum Flour vs Frozen Carrots:

• 7 ounces of Refined Sorghum Flour have 2.2 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 2.6 times more Phosphorus and 1.4 times more Zinc than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 6 times more Calcium, 8.2 times more Copper, 1.6 times more Potassium, 68 times more Sodium and 7.6 times more Water than Refined Unenriched Sorghum Flour.
• 7 ounces of Refined Sorghum Flour lack sufficient amounts of Calcium and Copper

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Refined Sorghum Flour have 9.9 times more Energy, 1.9 times more Omega 6, 9.7 times more Carbohydrate and 12.2 times more Protein than Frozen Carrots.
• While 7 oz of Frozen Carrots, Unprepared contain 1.7 times more Fiber than Refined Unenriched Sorghum Flour.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein