Comparing Nutrients in 300 calories OrangesVS Whole Sorghum Flour

Weight per 300 calories

Oranges

638g

Whole Sorghum Flour

83.6g

Whole-grain Sorghum Flour has 7.6 times more energy per unit of mass than Raw Oranges, which is high in comparison to other foods. Oranges having low energy density.

Which food has more nutrients per 300 calories - Oranges or Whole Sorghum Flour?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Whole Sorghum Flour

83%

300 kcal ▼

Macro Nutrients

Orangesvs Whole Sorghum Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

2.88%2.8g

0.77 gvs2.8 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

1.38%0.44g

0.096 gvs0.44 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

3.2%0.051g

0.045 gvs0.051 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

6.57%1.1g

0.11 gvs1.1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

49.3%64g

75 gvs64 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

2.24%1.62g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs1.62 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.18%0.13g

≤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]

NA gvs0.13 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%1.1g

NA gvs1.1 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.39g

NA gvs0.39 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

14.5%5.5g

15.3 gvs5.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

12.6%7.04g

6 gvs7.04 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Whole Sorghum Flour

7.8%70.2μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

70.2 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

23%0.27mg

Thiamine

0.56 mgvs0.27 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

3.92%0.051mg

Riboflavin

0.26 mgvs0.051 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

23.5%3.76mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs3.76 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

9%0.45mg

Pantothenic acid

1.6 mgvs0.45 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

21%0.27mg

Pyridoxine

0.38 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

5.22%21μg

Folates and Folic Acid

191 μgvs21 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

0.74%0.67mg

Ascorbic acid

340 mgvs0.67 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

2.8%0.42mg

Tocopherols and Tocotrienols

1.15 mgvs0.42 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

4.46%5.35μg

Phytomenadione or phylloquinone

0 μgvs5.35 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Whole Sorghum Flour

25.5%255mg

Calcium

1%10mg

255 mgvs10 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

23.5%0.21mg

0.29 mgvs0.21 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

32.8%2.62mg

0.64 mgvs2.62 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

24.5%103mg

64 mgvs103 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

45.7%1.05mg

0.16 mgvs1.05 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

33%232mg

89.4 mgvs232 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

7.96%271mg

1155 mgvs271 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

18.5%10μg

3.2 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

0.17%2.5mg

0 mgvs2.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

12.4%1.36mg

0.45 mgvs1.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

0.23%8.57g

554 gvs8.57 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Whole Sorghum Flour:

Raw Oranges have more Vitamin A, 2 times more Vitamin B1, 5 times more Vitamin B2, 3.5 times more Vitamin B5, 1.4 times more Vitamin B6, 9.2 times more Vitamin B9, 507.9 times more Vitamin C and 2.7 times more Vitamin E than Whole-grain Sorghum Flour.
While Whole-grain Sorghum Flour contains 2.1 times more Vitamin B3 and more Vitamin K than Raw Oranges.

Comparing minerals per 300 calories for Oranges vs Whole Sorghum Flour:

Raw Oranges have 25.5 times more Calcium, 1.4 times more Copper, 4.3 times more Potassium and 64.6 times more Water than Whole-grain Sorghum Flour.
While Whole-grain Sorghum Flour contains 4.1 times more Iron, 1.6 times more Magnesium, 6.6 times more Manganese, 2.6 times more Phosphorus, 3.2 times more Selenium and 3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 36.8 times more Sugars and 2.8 times more Fiber than Whole-grain Sorghum Flour.
While Whole-grain Sorghum Flour contains 9.7 times more Omega 6 than Raw Oranges.
Both Raw Oranges and Whole-grain Sorghum Flour have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 300 kcal.
Both Raw Oranges as well as Whole-grain Sorghum Flour have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesWhole Sorghum FlourVS Valencia OrangesOrangesVS Whole Soft Wheat FlourWhole Sorghum FlourVS Whole Soft Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Whole Sorghum Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Whole Sorghum Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: