Comparing Nutrients in 14 ounces Boiled Broccoli VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Boiled Broccoli	Baobab Powder	Recommended Dietary Allowance
Energy	4.8% 139kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	243% 316g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	4.05% 2.94g	23.4% 17g	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	% 1.94g	% 18.5g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 36.6g	g per day for Men 19-50 years
Fiber	34.5% 13g	465% 177g	38g per day for Men 19-50 years
Protein	17% 9.45g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Baobab Powder	Recommended Dietary Allowance
Vitamin A	34% 306μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	496% 79.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	737% 9.6mg	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	107% 429μg	42.7% 171μg	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	286% 258mg	764% 687mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Baobab Powder	Recommended Dietary Allowance
Calcium	16% 159mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	38% 266mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	9.57% 354g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Baobab Powder:

• Boiled and Drained Broccoli has 2.1 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.5 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 36.1 times more Vitamin B3, 12.1 times more Vitamin B6 and 2.7 times more Vitamin C than Boiled and Drained Broccoli.

Comparing minerals per 14 ounces for Boiled Broccoli vs Baobab Powder:

• Boiled and Drained Broccoli has 1.4 times more Phosphorus, more Selenium, 4.1 times more Sodium and 8.2 times more Water than Baobab Powder.
• While Baobab Powder contains 8.6 times more Calcium, 12.6 times more Iron, 7.5 times more Magnesium, 7.5 times more Potassium and 2 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Broccoli has 1.2 times more Omega 3 than Baobab Powder.
• While Baobab Powder contains 7.1 times more Energy, 11.1 times more Carbohydrate, 5.8 times more Fructose, 13.5 times more Fiber and 1.6 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.