Comparing Nutrients in 7 ounces Whole Sorghum Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Whole Sorghum Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	24.6% 712kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	32% 41.7g	130g per day for Men 19-50 years
Sugars	5.3% 3.85g	13.3% 9.64g	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	0.44% 0.32g	0.027% 0.02g	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	% 2.6g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.93g	% 9.43g	g per day for Men 19-50 years
Fiber	34.5% 13g	57% 21.6g	38g per day for Men 19-50 years
Protein	30% 16.7g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.4% 0.65mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.8% 8.92mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.6% 0.64mg	20.8% 0.27mg	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	12.4% 49.6μg	27.3% 109μg	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	1.76% 1.6mg	0% 0mg	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	6.6% 0.99mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	55.8% 0.5mg	242% 2.2mg	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	78% 6.23mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	193% 4.43mg	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	79% 552mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	19% 643mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.55% 20.4g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Sorghum Flour VS Roasted Almonds per 7 oz

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

Lets compare vitamin content per 7 ounces of Whole Sorghum Flour vs Roasted Almonds:

• 7 ounces of Whole Sorghum Flour have 4.3 times more Vitamin B1, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 19.6 times more Vitamin B2, 2.2 times more Vitamin B9 and 47.8 times more Vitamin E than Whole-grain Sorghum Flour.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Whole-grain Sorghum Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Whole Sorghum Flour vs Roasted Almonds:

• 7 ounces of Whole Sorghum Flour have 6.1 times more Selenium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 22.3 times more Calcium, 4.3 times more Copper, 2.3 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 2 times more Zinc than Whole-grain Sorghum Flour.
• Both Whole Sorghum Flour and Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Whole Sorghum Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Whole Sorghum Flour have 6.1 times more Omega 3 and 3.6 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 15.7 times more Fat, 7.8 times more Saturated Fat, 9.7 times more Omega 6, 2.5 times more Sugars, 1.7 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3