Comparing Nutrients in 14 ounces Boiled Green Plantains VS 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	16.6% 480kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	243% 316g	130g per day for Men 19-50 years
Sugars	12.3% 8.93g	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	1.9% 1.4g	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	% 1.5g	% 18.5g	g per day for Men 19-50 years
Sucrose	% 6.03g	% 36.6g	g per day for Men 19-50 years
Fiber	27% 10.3g	465% 177g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	26% 14.6g	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	16.5% 0.2mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	496% 79.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	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	47.6% 191μg	42.7% 171μg	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	40% 36mg	764% 687mg	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	12.6% 15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Baobab Powder	Recommended Dietary Allowance
Calcium	1.2% 12mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	15% 1.2mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	13.6% 95mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	33.7% 1147mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	7.4% 274g	1.17% 43.3g	3700g per day for Men 19-50 years

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

• Boiled Green Plantains have 1.7 times more Vitamin B1 than Baobab Powder.
• While Baobab Powder contains 51.2 times more Vitamin B3, 11 times more Vitamin B6 and 19 times more Vitamin C than Boiled Green Plantains.
• Both Boiled Green Plantains and Baobab Powder have similar amounts of Vitamin B2 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Boiled Green Plantains vs Baobab Powder:

• Boiled Green Plantains have 6.3 times more Water than Baobab Powder.
• While Baobab Powder contains 114 times more Calcium, 28.1 times more Iron, 5.6 times more Magnesium, 2 times more Phosphorus, 7.6 times more Potassium and 6.6 times more Zinc than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Baobab Powder have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baobab Powder contains 2.1 times more Energy, 3.8 times more Omega 3, 2.7 times more Carbohydrate, 12.2 times more Fructose, 17.1 times more Fiber and 3.4 times more Protein than Boiled Green Plantains.
• Both Boiled Green Plantains as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.