Comparing Nutrients in 100 calories Boiled Green Plantains VS Baobab Powder

Weight per 100 calories

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

Baobab Powder has 2.1 times more energy per unit of mass than Boiled Green Plantains, which is high in comparison to other foods. Boiled Green Plantains having average energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Green Plantains	Baobab Powder	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.44% 0.041mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.13% 0.054mg	2.28% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.3% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	74.3% 0.97mg	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	9.9% 39.7μg	4.3% 17μg	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	8.36% 7.52mg	77% 69.3mg	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	2.6% 3.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Baobab Powder	Recommended Dietary Allowance
Calcium	0.25% 2.48mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	7.35% 0.066mg	NA	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	3.1% 0.25mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	5.5% 23mg	15% 63.2mg	420mg per day for Men 19-50 years
Manganese	3.9% 0.09mg	NA	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	2.83% 20mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	7.02% 239mg	25.8% 876mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.65mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.05% 0.12mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	1.54% 57g	0.12% 4.37g	3700g per day for Men 19-50 years

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

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

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

• Boiled Green Plantains have 13.1 times more Water than Baobab Powder.
• While Baobab Powder contains 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.
• Both Boiled Green Plantains and Baobab Powder have similar amounts of Phosphorus per 100 kcal.
• Both Boiled Green Plantains as well as Baobab Powder have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baobab Powder contains 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 Boiled Green Plantains and Baobab Powder have similar amounts of Energy per 100 kcal.
• Both Boiled Green Plantains as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 100 kcal.