Comparing Nutrients in 100 calories Whole Sorghum Flour VS Almonds

Weight per 100 calories

• Whole Sorghum Flour: 28g
• Almonds: 17.3g

Almonds have 1.6 times more energy per unit of mass than Whole-grain Sorghum Flour, which is very high in comparison to other foods. Whole Sorghum Flour having high energy density.

Which food has more nutrients per 100 calories - Whole Sorghum Flour or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.032% 0.001g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	2.86% 3.72g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	1.04% 0.75g	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	0.061% 0.045g	0.026% 0.019g	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	% 0.36g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 0.68g	g per day for Men 19-50 years
Fiber	4.84% 1.84g	5.7% 2.16g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.64% 0.092mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.3% 0.017mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.83% 1.25mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	1.63% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.96% 0.091mg	1.82% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.84μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.74% 6.96μg	1.9% 7.6μg	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	0.25% 0.22mg	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	0.93% 0.14mg	29.5% 4.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Almonds	Recommended Dietary Allowance
Calcium	0.33% 3.34mg	4.65% 46.5mg	1000mg per day for Men 19-50 years
Copper	7.83% 0.07mg	19.8% 0.18mg	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	11% 0.87mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17.4% 7.82μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77.4mg	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	3.72% 127mg	3400mg per day for Men 19-50 years
Selenium	6.18% 3.4μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.012% 0.17mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.077% 2.86g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Sorghum Flour vs Almonds:

• Whole-grain Sorghum Flour has 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 11.6 times more Vitamin B2 and 31.8 times more Vitamin E than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Vitamin B9 per 100 kcal.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Vitamin A and Vitamin C in 100 kcal.

Comparing minerals per 100 calories for Whole Sorghum Flour vs Almonds:

• Whole-grain Sorghum Flour has 1.4 times more Iron and 4.8 times more Selenium than Almonds.
• While Almonds contain 13.9 times more Calcium, 2.5 times more Copper, 1.4 times more Magnesium and 1.4 times more Potassium than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Manganese, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole-grain Sorghum Flour has 32.8 times more Omega 3 and 5.7 times more Carbohydrate than Almonds.
• While Almonds contain 9.3 times more Fat, 4.5 times more Saturated Fat, 5.7 times more Omega 6, 1.4 times more Sugars and 1.6 times more Protein than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Almonds have similar amounts of Energy and Fiber per 100 kcal.
• Both Whole-grain Sorghum Flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.