Comparing Nutrients in 100 grams Whole Sorghum Flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Whole Sorghum Flour	9%	8%	83%
Broccoli	27%	8%	65%

Macro Nutrients

	Whole Sorghum Flour	Broccoli	Recommended Dietary Allowance
Energy	12.4% 359kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.34g	0.38% 0.37g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	7.86% 1.34g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.6g	5.1% 6.64g	130g per day for Men 19-50 years
Sugars	2.68% 1.94g	2.34% 1.7g	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	0.22% 0.16g	0.94% 0.68g	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	% 1.3g	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0.1g	g per day for Men 19-50 years
Fiber	17.4% 6.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	15% 8.43g	5.04% 2.82g	56g per day for Men 19-50 years

Vitamins

	Whole Sorghum Flour	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.44% 31μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	11.5% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	13.5% 0.18mg	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	6.25% 25μg	15.8% 63μg	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	0.89% 0.8mg	99% 89.2mg	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	3.33% 0.5mg	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.33% 6.4μg	84.7% 102μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Sorghum Flour	Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.7% 47mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	5.44% 0.049mg	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	39.3% 3.14mg	9.13% 0.73mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	54.7% 1.26mg	9.13% 0.21mg	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	39.7% 278mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	9.53% 324mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	2.4% 89.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Whole Sorghum Flour vs Broccoli:

• Whole-grain Sorghum Flour has 4.6 times more Vitamin B1, 7 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.9 times more Vitamin B2, 2.5 times more Vitamin B9, 111.5 times more Vitamin C, 1.6 times more Vitamin E and 15.9 times more Vitamin K than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Vitamin B5 per 100 g.

Comparing minerals per 100 grams for Whole Sorghum Flour vs Broccoli:

• Whole-grain Sorghum Flour has 5.2 times more Copper, 4.3 times more Iron, 5.9 times more Magnesium, 6 times more Manganese, 4.2 times more Phosphorus, 4.9 times more Selenium and 4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 11 times more Sodium and 8.7 times more Water than Whole-grain Sorghum Flour.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Whole-grain Sorghum Flour has 10.6 times more Energy, 9 times more Fat, 4.6 times more Saturated Fat, 27.3 times more Omega 6, 11.5 times more Carbohydrate, 2.5 times more Fiber and 3 times more Protein than Raw Broccoli.
• Both Whole-grain Sorghum Flour and Raw Broccoli have similar amounts of Omega 3 and Sugars per 100 g.
• Both Whole-grain Sorghum Flour as well as Raw Broccoli have insufficient amounts of Fructose, Glucose and Sucrose in 100 g.