Comparing Nutrients in 100 grams Oil Roasted Almonds VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	21% 607kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	7.86% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	59% 76.6g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	2.68% 1.94g	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	0.22% 0.16g	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	% 0.04g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 0.47g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	38% 21.2g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	25% 0.33mg	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	6.75% 27μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	173% 26mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	29% 291mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	28% 0.25mg	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	46% 3.68mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	54.7% 1.26mg	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	66.6% 466mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.28% 10.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Whole Sorghum Flour:

• Oil Roasted Almonds have 12.8 times more Vitamin B2 and 51.9 times more Vitamin E than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3.6 times more Vitamin B1, 2.4 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole-grain Sorghum Flour have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Oil Roasted Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Vitamin A and Vitamin C in 100 g.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Whole Sorghum Flour:

• Oil Roasted Almonds have 24.3 times more Calcium, 3.8 times more Copper, 2.2 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 3 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Whole-grain Sorghum Flour have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Almonds have 1.7 times more Energy, 16.5 times more Fat, 8 times more Saturated Fat, 10.1 times more Omega 6, 2.3 times more Sugars, 1.6 times more Fiber and 2.5 times more Protein than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Whole-grain Sorghum Flour have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.