Comparing Nutrients in 100 grams Tomatoes VS Whole Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Whole Sorghum Flour	9%	8%	83%

Macro Nutrients

	Tomatoes	Whole Sorghum Flour	Recommended Dietary Allowance
Energy	0.62% 18kcal	12.4% 359kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	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	3% 3.9g	59% 76.6g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.47g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	17.4% 6.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Whole Sorghum Flour	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	5.33% 6.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Whole Sorghum Flour	Recommended Dietary Allowance
Calcium	1% 10mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	28% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 17.1 times more Vitamin C and 1.2 times more Vitamin K than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 8.9 times more Vitamin B1, 3.2 times more Vitamin B2, 7.6 times more Vitamin B3, 6.1 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Whole-grain Sorghum Flour have similar amounts of Vitamin E per 100 g.

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

• Raw Ripe Red Tomatoes have 9.2 times more Water than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 4.3 times more Copper, 11.6 times more Iron, 11.2 times more Magnesium, 11 times more Manganese, 11.6 times more Phosphorus, 1.4 times more Potassium, more Selenium and 9.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Whole-grain Sorghum Flour have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.4 times more Sugars and 8.6 times more Fructose than Whole-grain Sorghum Flour.
• While Whole-grain Sorghum Flour contains 19.9 times more Energy, 16.7 times more Fat, 18.9 times more Saturated Fat, 20.3 times more Omega 3, 16.7 times more Omega 6, 19.7 times more Carbohydrate, 5.5 times more Fiber and 9.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Whole-grain Sorghum Flour have insufficient amounts of Glucose and Sucrose in 100 g.