Comparing Nutrients in 7 ounces Refined Sorghum Flour VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Refined Sorghum Flour	11%	3%	86%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Refined Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	24.4% 708kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.54% 0.94g	399% 68g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 153g	35% 45.4g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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% 0g	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	% 1.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.7g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	55.4% 21g	38g per day for Men 19-50 years
Protein	33.8% 19g	71% 40g	56g per day for Men 19-50 years

Vitamins

	Refined Sorghum Flour	Oil Roasted Sunflower Seeds	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.76% 0.01mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.5% 2.64mg	51.2% 8.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	275% 13.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	121% 1.57mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refined Sorghum Flour	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.2% 12mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	2% 0.018mg	398% 3.58mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	179% 4.13mg	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	323% 2260mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	28% 958mg	3400mg per day for Men 19-50 years
Selenium	NA	282% 155μg	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	8.48% 0.93mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Refined Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 3.6 times more Vitamin B1, 56 times more Vitamin B2, 3.1 times more Vitamin B3, 37.7 times more Vitamin B5, 11.6 times more Vitamin B6 and 1.8 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 7 ounces for Refined Sorghum Flour vs Oil Roasted Sunflower Seeds:

• Oil Roasted Sunflower Seed Kernels contain 14.5 times more Calcium, 200.4 times more Copper, 4.4 times more Iron, 4.1 times more Magnesium, 4.8 times more Manganese, 13.1 times more Phosphorus, 3.3 times more Potassium and 11.1 times more Zinc than Refined Unenriched Sorghum Flour.

Comparison of macro-nutrients per 7 ounces:

• Refined Unenriched Sorghum Flour has 3.4 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 41.4 times more Fat, 23.3 times more Saturated Fat, 72 times more Omega 6, 5.6 times more Fiber and 2.1 times more Protein than Refined Unenriched Sorghum Flour.
• Both Refined Unenriched Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.