Comparing Nutrients in 100 calories Baobab Powder VS Raspberries Puree

Weight per 100 calories

• Baobab Powder: 40g
• Raspberries Puree: 182g

Baobab Powder has 4.5 times more energy per 100g than Raspberries Puree. It has high energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Which food has more nutrients per 100 calories - Baobab Powder or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Baobab Powder	Raspberries Puree	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.19g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.45% 0.039g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	16.5% 12g	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	8.28% 6g	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	% 5.55g	g per day for Men 19-50 years
Sucrose	% 3.7g	% 0.38g	g per day for Men 19-50 years
Fiber	47% 18g	20.6% 7.8g	38g per day for Men 19-50 years
Protein	2.64% 1.48g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	1% 9.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1% 0.012mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.28% 0.03mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	5.23% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.3% 0.97mg	5.17% 0.067mg	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	13.6% 54.5μg	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	29.5% 26.5mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Raspberries Puree	Recommended Dietary Allowance
Calcium	13.7% 137mg	4.2% 42mg	1000mg per day for Men 19-50 years
Copper	NA	17.4% 0.16mg	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	15.7% 1.25mg	8mg per day for Men 19-50 years
Magnesium	15% 63.2mg	11% 45.5mg	420mg per day for Men 19-50 years
Manganese	NA	53.4% 1.23mg	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	7.8% 54.5mg	700mg per day for Men 19-50 years
Potassium	25.8% 876mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.48% 7.27mg	1500mg per day for Men 19-50 years
Zinc	3.35% 0.37mg	5.12% 0.56mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	4.22% 156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baobab Powder vs Raspberries Puree:

• Baobab Powder has 9.6 times more Vitamin B3, 14.4 times more Vitamin B6 and 2.6 times more Vitamin C than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 12.1 times more Vitamin B1, 5.5 times more Vitamin B2 and 3.2 times more Vitamin B9 than Baobab Powder.

Comparing minerals per 100 calories for Baobab Powder vs Raspberries Puree:

• Baobab Powder has 3.3 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium and 2.5 times more Potassium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2.9 times more Phosphorus, 1.5 times more Zinc and 35.7 times more Water than Baobab Powder.

Comparison of macro-nutrients per 100 calories:

• Baobab Powder has 1.5 times more Carbohydrate and 2.3 times more Fiber than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 9.4 times more Fat, 1.3 times more Omega 3, 3.5 times more Fructose and 1.4 times more Protein than Baobab Powder.
• Both Baobab Powder and Raspberries Puree with Seeds have similar amounts of Energy per 100 kcal.
• Both Baobab Powder as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 100 kcal.