Comparing Nutrients in 7 ounces Refined Sorghum Flour VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Cauliflower	26%	8%	66%

Macro Nutrients

	Refined Sorghum Flour	Cauliflower	Recommended Dietary Allowance
Energy	24.4% 708kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	NA	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	33.8% 19g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Cauliflower	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	28% 0.37mg	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	28.3% 113μg	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	106% 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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Cauliflower	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Refined Sorghum Flour VS Cauliflower per 7 oz

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

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

• 7 ounces of Refined Sorghum Flour have 1.8 times more Vitamin B1 and 2.6 times more Vitamin B3 than Cauliflower.
• While 7 oz of Raw Cauliflower contain 12 times more Vitamin B2, 3.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 80.3 times more Vitamin C than Refined Unenriched Sorghum Flour.
• 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 Cauliflower:

• 7 ounces of Refined Sorghum Flour have 2.3 times more Iron, 2.1 times more Magnesium, 2.8 times more Manganese, 2 times more Phosphorus and 1.7 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.7 times more Calcium, 4.3 times more Copper, 2.1 times more Potassium, 30 times more Sodium and 7.7 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 14.3 times more Energy, 29.7 times more Omega 6, 15.5 times more Carbohydrate and 5 times more Protein than Cauliflower.
• Both Refined Sorghum Flour and Cauliflower offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 6