Comparing Nutrients in 500 calories Refined Sorghum FlourVS Oranges

Weight per 500 calories

Refined Sorghum Flour

140g

Oranges

1064g

Refined Sorghum Flour has 7.6 times more energy per 100g than Oranges. It has high energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Refined Sorghum Flour or Oranges?

Macros Ratio

Protein Fat Carbs

Refined Sorghum Flour

11%

86%

Oranges

91%

500 kcal ▼

Macro Nutrients

Refined Sorghum Flourvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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1.8%1.74g

Fat

1.3%1.28g

1.74 gvs1.28 g

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

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1.33%0.42g

Saturated Fat

0.5%0.16g

0.42 gvs0.16 g

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

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Omega 3

4.65%0.074g

NA gvs0.074 g

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

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3.9%0.67g

Omega 6

1.13%0.19g

0.67 gvs0.19 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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82.8%108g

Carbohydrate

96%125g

108 gvs125 g

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

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Sugars

137%99g

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

NA gvs99 g

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

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0%0g

Fructose

≤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]

0 gvsNA g

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

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%0.48g

Glucose

0.48 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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7%2.66g

Fiber

67%25.5g

2.66 gvs25.5 g

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

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24%13.3g

Protein

18%10g

13.3 gvs10 g

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

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Vitamins

Refined Sorghum Flourvs Oranges

Vitamin A

13%117μg

RAE, retinol activity equivalents

NA μgvs117 μg

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

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10.5%0.13mg

Vitamin B1

77%0.93mg

Thiamine

0.13 mgvs0.93 mg

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

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0.54%0.007mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.007 mgvs0.43 mg

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

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11.6%1.86mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

1.86 mgvs3 mg

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

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5.15%0.26mg

Vitamin B5

53%2.66mg

Pantothenic acid

0.26 mgvs2.66 mg

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

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7.33%0.095mg

Vitamin B6

49%0.64mg

Pyridoxine

0.095 mgvs0.64 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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Vitamin B9

79.8%319μg

Folates and Folic Acid

NA μgvs319 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 μg

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

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0.93%0.84mg

Vitamin C

629%566mg

Ascorbic acid

0.84 mgvs566 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Refined Sorghum Flourvs Oranges

0.84%8.4mg

Calcium

42.6%426mg

8.4 mgvs426 mg

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

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1.4%0.013mg

Copper

53%0.48mg

0.013 mgvs0.48 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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17%1.36mg

Iron

13.3%1.06mg

1.36 mgvs1.06 mg

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

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10.3%43.4mg

Magnesium

25.3%106mg

43.4 mgvs106 mg

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

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26%0.6mg

Manganese

11.6%0.27mg

0.6 mgvs0.27 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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17.4%122mg

Phosphorus

21.3%149mg

122 mgvs149 mg

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

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5.97%203mg

Potassium

56.6%1926mg

203 mgvs1926 mg

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

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

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

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0.093%1.4mg

Sodium

0%0mg

1.4 mgvs0 mg

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

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6%0.66mg

Zinc

6.77%0.74mg

0.66 mgvs0.74 mg

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

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0.45%16.7g

Water

25%923g

16.7 gvs923 g

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

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Lets compare vitamin content per 500 calories of Refined Sorghum Flour vs Oranges:

Raw Oranges contain 7.3 times more Vitamin B1, 60.8 times more Vitamin B2, 1.6 times more Vitamin B3, 10.3 times more Vitamin B5, 6.7 times more Vitamin B6 and 673.5 times more Vitamin C than Refined Unenriched Sorghum Flour.

Comparing minerals per 500 calories for Refined Sorghum Flour vs Oranges:

Refined Unenriched Sorghum Flour has 1.3 times more Iron and 2.3 times more Manganese than Raw Oranges.
While Raw Oranges contain 50.6 times more Calcium, 38 times more Copper, 2.5 times more Magnesium, 9.5 times more Potassium and 55.3 times more Water than Refined Unenriched Sorghum Flour.
Both Refined Unenriched Sorghum Flour and Raw Oranges have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Refined Unenriched Sorghum Flour has 1.3 times more Protein than Raw Oranges.
While Raw Oranges contain 9.6 times more Fiber than Refined Unenriched Sorghum Flour.
Both Refined Unenriched Sorghum Flour and Raw Oranges have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Refined Unenriched Sorghum Flour as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Refined Sorghum FlourVS UNCLE BENS Cooked Parboiled Brown RiceOrangesVS UNCLE BENS Cooked Parboiled Brown RiceRefined Sorghum FlourVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Refined Sorghum FlourVS Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Refined Sorghum Flour or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: