Comparing Nutrients in 5 ounces Whole Sorghum FlourVS Oil Roasted Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Whole Sorghum Flour

83%

Oil Roasted Sunflower Seeds

13%

73%

14%

5 oz ▼

Macro Nutrients

Whole Sorghum Flourvs Oil Roasted Sunflower Seeds

17.5%509kcal

Energy

29%839kcal

509 kcalvs839 kcal

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

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4.9%4.73g

Fat

75%72.7g

4.73 gvs72.7 g

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

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2.34%0.75g

Saturated Fat

31.3%10g

0.75 gvs10 g

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

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5.4%0.086g

Omega 3

7.18%0.11g

0.086 gvs0.11 g

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

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11%1.9g

Omega 6

285%48.5g

1.9 gvs48.5 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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83.6%109g

Carbohydrate

25%32.4g

109 gvs32.4 g

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

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3.8%2.75g

Sugars

6.1%4.4g

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

2.75 gvs4.4 g

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

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0.31%0.23g

Fructose

0%0g

≤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]

0.23 gvs0 g

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

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%1.86g

Glucose

%1.05g

1.86 gvs1.05 g

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

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%0.67g

Sucrose

%3.36g

0.67 gvs3.36 g

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

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24.6%9.36g

Fiber

39.5%15g

9.36 gvs15 g

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

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21.3%12g

Protein

50.8%28.4g

12 gvs28.4 g

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

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Vitamins

Whole Sorghum Flourvs Oil Roasted Sunflower Seeds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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39%0.47mg

Vitamin B1

37.8%0.45mg

Thiamine

0.47 mgvs0.45 mg

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

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6.65%0.086mg

Vitamin B2

30.5%0.4mg

Riboflavin

0.086 mgvs0.4 mg

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

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40%6.37mg

Vitamin B3

36.6%5.85mg

Niacin, nicotinic acid, niacinamide

6.37 mgvs5.85 mg

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

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15.3%0.76mg

Vitamin B5

197%9.84mg

Pantothenic acid

0.76 mgvs9.84 mg

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

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35.4%0.46mg

Vitamin B6

86.4%1.12mg

Pyridoxine

0.46 mgvs1.12 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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8.86%35.4μg

Vitamin B9

83%332μg

Folates and Folic Acid

35.4 μgvs332 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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1.26%1.13mg

Vitamin C

1.73%1.56mg

Ascorbic acid

1.13 mgvs1.56 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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4.72%0.71mg

Vitamin E

343%51.5mg

Tocopherols and Tocotrienols

0.71 mgvs51.5 mg

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

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7.56%9.07μg

Vitamin K

3.66%4.4μg

Phytomenadione or phylloquinone

9.07 μgvs4.4 μg

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

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Minerals

Whole Sorghum Flourvs Oil Roasted Sunflower Seeds

1.7%17mg

Calcium

12.3%123mg

17 mgvs123 mg

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

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40%0.36mg

Copper

284%2.56mg

0.36 mgvs2.56 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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55.6%4.45mg

Iron

76%6.07mg

4.45 mgvs6.07 mg

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

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41.5%174mg

Magnesium

43%180mg

174 mgvs180 mg

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

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77.5%1.8mg

Manganese

128%2.95mg

1.8 mgvs2.95 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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56.3%394mg

Phosphorus

231%1615mg

394 mgvs1615 mg

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

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13.5%459mg

Potassium

20%685mg

459 mgvs685 mg

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

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31.4%17.3μg

Selenium

202%111μg

17.3 μgvs111 μg

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

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0.28%4.25mg

Sodium

0.28%4.25mg

4.25 mgvs4.25 mg

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

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21%2.3mg

Zinc

67%7.4mg

2.3 mgvs7.4 mg

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

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0.39%14.5g

Water

0.059%2.2g

14.5 gvs2.2 g

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

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Lets compare vitamin content per 5 ounces of Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

Whole-grain Sorghum Flour has 2.1 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 4.6 times more Vitamin B2, 12.9 times more Vitamin B5, 2.4 times more Vitamin B6, 9.4 times more Vitamin B9, 1.4 times more Vitamin C and 72.7 times more Vitamin E than Whole-grain Sorghum Flour.
Both Whole-grain Sorghum Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A in 5 oz.

Comparing minerals per 5 ounces for Whole Sorghum Flour vs Oil Roasted Sunflower Seeds:

Oil Roasted Sunflower Seed Kernels contain 7.3 times more Calcium, 7.1 times more Copper, 1.4 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus, 1.5 times more Potassium, 6.4 times more Selenium and 3.2 times more Zinc than Whole-grain Sorghum Flour.
Both Whole-grain Sorghum Flour and Oil Roasted Sunflower Seed Kernels have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Whole-grain Sorghum Flour has 3.3 times more Carbohydrate than Oil Roasted Sunflower Seed Kernels.
While Oil Roasted Sunflower Seed Kernels contain 1.6 times more Energy, 15.4 times more Fat, 13.4 times more Saturated Fat, 1.3 times more Omega 3, 25.6 times more Omega 6, 1.6 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Whole-grain Sorghum Flour.
Both Whole-grain Sorghum Flour as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Whole Sorghum FlourVS Whole Soft Wheat FlourOil Roasted Sunflower SeedsVS Whole Soft Wheat FlourWhole Sorghum FlourVS Toasted Sunflower SeedsOil Roasted Sunflower SeedsVS Toasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 5 ounces Whole Sorghum FlourVS Oil Roasted Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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