Comparing Nutrients in 7 ounces Sorghum VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Sorghum	Sunflower Seeds	Recommended Dietary Allowance
Energy	22.5% 653kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	7.08% 6.87g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.2g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	17.4% 2.96g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	6.93% 5.02g	7.17% 5.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	% 4.96g	g per day for Men 19-50 years
Fiber	35% 13.3g	45% 17g	38g per day for Men 19-50 years
Protein	37.6% 21g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	205% 2.67mg	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	9.92% 39.7μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.1% 2.78mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Sunflower Seeds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	397% 3.57mg	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	83.3% 6.67mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	78% 327mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	138% 3.2mg	168% 3.87mg	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	82% 574mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	191% 105μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.67% 24.6g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sorghum vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 4.5 times more Vitamin B1, 3.7 times more Vitamin B2, 2.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3 times more Vitamin B6, 11.4 times more Vitamin B9, more Vitamin C and 70.3 times more Vitamin E than Sorghum Grain.
• Both Sorghum Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sorghum vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 6 times more Calcium, 6.3 times more Copper, 1.6 times more Iron, 2 times more Magnesium, 2.3 times more Phosphorus, 1.8 times more Potassium, 4.3 times more Selenium and 3 times more Zinc than Sorghum Grain.
• Both Sorghum Grain and Dried Sunflower Seed Kernels have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Sorghum Grain has 3.6 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.8 times more Energy, 14.9 times more Fat, 7.3 times more Saturated Fat, 15.4 times more Omega 6, 1.3 times more Fiber and 2 times more Protein than Sorghum Grain.
• Both Sorghum Grain and Dried Sunflower Seed Kernels have similar amounts of Omega 3 and Sugars per 7 oz.
• Both Sorghum Grain as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.