Comparing Nutrients in 100 grams Sorghum VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Sorghum	12%	9%	79%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11.3% 329kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	3.57% 3.46g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	220% 37.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72g	16% 20.6g	130g per day for Men 19-50 years
Sugars	3.5% 2.53g	NA	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	NA	g per day for Men 19-50 years
Fiber	17.6% 6.7g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	19% 10.6g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.7% 0.33mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	62% 0.81mg	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	5% 20μg	59.5% 238μg	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	1.56% 1.4mg	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	3.33% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sorghum	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	1.3% 13mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	204% 1.83mg	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	42% 3.36mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	39.3% 165mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	69.8% 1.6mg	92% 2.1mg	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	41.3% 289mg	165% 1158mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.027% 1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sorghum vs Toasted Sunflower Seeds:

• Toasted Sunflower Seed Kernels no Salt contain 3 times more Vitamin B2, 19.2 times more Vitamin B5, 1.8 times more Vitamin B6, 11.9 times more Vitamin B9 and more Vitamin C than Sorghum Grain.
• Both Sorghum Grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Sorghum Grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Sorghum vs Toasted Sunflower Seeds:

• Sorghum Grain has 1.3 times more Magnesium than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 4.4 times more Calcium, 6.5 times more Copper, 2 times more Iron, 1.3 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium and 3.2 times more Zinc than Sorghum Grain.

Comparison of macro-nutrients per 100 grams:

• Sorghum Grain has 3.5 times more Carbohydrate than Toasted Sunflower Seed Kernels no Salt.
• While Toasted Sunflower Seed Kernels no Salt contain 1.9 times more Energy, 16.4 times more Fat, 9.8 times more Saturated Fat, 25 times more Omega 6, 1.7 times more Fiber and 1.6 times more Protein than Sorghum Grain.
• Both Sorghum Grain and Toasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 100 g.
• Both Sorghum Grain as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.