Comparing Nutrients in 100 calories Tomatoes VS Baobab Powder

Weight per 100 calories

• Tomatoes: 556g
• Baobab Powder: 40g

Baobab Powder has 13.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Tomatoes	Baobab Powder	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.19% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2.45% 0.039g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	24.5% 32g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	% 1.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.7g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	47% 18g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	2.64% 1.48g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Baobab Powder	Recommended Dietary Allowance
Vitamin A	26% 233μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	1% 0.012mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	2.28% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	74.3% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	4.3% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	77% 69.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Baobab Powder	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	15% 63.2mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	19% 133mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	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	1.85% 27.8mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	14% 525g	0.12% 4.37g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 17.1 times more Vitamin B1, 3.6 times more Vitamin B2 and 4.8 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 2.4 times more Vitamin B3 and 2.2 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Baobab Powder have similar amounts of Vitamin C per 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Baobab Powder:

• Raw Ripe Red Tomatoes have 7.1 times more Phosphorus, 1.5 times more Potassium, 6.9 times more Sodium, 2.6 times more Zinc and 120.2 times more Water than Baobab Powder.
• While Baobab Powder contains 2.5 times more Calcium and 2.2 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Baobab Powder have similar amounts of Magnesium per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Baobab Powder have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 5.9 times more Fat, 4.4 times more Fructose and 3.3 times more Protein than Baobab Powder.
• While Baobab Powder contains 2.4 times more Omega 3, 1.5 times more Carbohydrate and 2.7 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Baobab Powder have similar amounts of Energy per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Baobab Powder have insufficient amounts of Glucose and Sucrose in 100 kcal.