Comparing Nutrients in 100 calories Baobab Powder VS Boiled Green Plantains

Weight per 100 calories

• Baobab Powder: 40g
• Boiled Green Plantains: 82.6g

Baobab Powder has 2.1 times more energy per 100g than Boiled Green Plantains. It has high energy density when compared to other foods. Boiled Green Plantains having average energy density.

Which food has more nutrients per 100 calories - Baobab Powder or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.19g	0.068% 0.066g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	1.34% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	2.56% 1.86g	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	2.36% 1.7g	0.4% 0.29g	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	% 1.86g	% 0.31g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 1.26g	g per day for Men 19-50 years
Fiber	47% 18g	5.65% 2.15g	38g per day for Men 19-50 years
Protein	2.64% 1.48g	1.6% 0.9g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	3.44% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.28% 0.03mg	4.13% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.3% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	14% 0.18mg	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	4.3% 17μg	9.9% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	77% 69.3mg	8.36% 7.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.6% 3.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	13.7% 137mg	0.25% 2.48mg	1000mg per day for Men 19-50 years
Copper	NA	7.35% 0.066mg	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% 3.37mg	3.1% 0.25mg	8mg per day for Men 19-50 years
Magnesium	15% 63.2mg	5.5% 23mg	420mg per day for Men 19-50 years
Manganese	NA	3.9% 0.09mg	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	2.7% 19mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	25.8% 876mg	7.02% 239mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.11% 1.65mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	1.05% 0.12mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baobab Powder vs Boiled Green Plantains:

• Baobab Powder has 24.8 times more Vitamin B3, 5.3 times more Vitamin B6 and 9.2 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.3 times more Vitamin B9 than Baobab Powder.

Comparing minerals per 100 calories for Baobab Powder vs Boiled Green Plantains:

• Baobab Powder has 55.2 times more Calcium, 13.6 times more Iron, 2.7 times more Magnesium, 3.7 times more Potassium and 3.2 times more Zinc than Boiled Green Plantains.
• While Boiled Green Plantains contain 13.1 times more Water than Baobab Powder.
• Both Baobab Powder and Boiled Green Plantains have similar amounts of Phosphorus per 100 kcal.
• Both Baobab Powder as well as Boiled Green Plantains have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baobab Powder has 1.8 times more Omega 3, 1.3 times more Carbohydrate, 5.9 times more Fructose, 8.3 times more Fiber and 1.6 times more Protein than Boiled Green Plantains.
• Both Baobab Powder and Boiled Green Plantains have similar amounts of Energy per 100 kcal.
• Both Baobab Powder as well as Boiled Green Plantains have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.