Comparing Nutrients in 14 ounces Baked Red Potatoes VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Baked Red Potatoes	Baobab Powder	Recommended Dietary Allowance
Energy	12% 345kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	243% 316g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	% 18.5g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 36.6g	g per day for Men 19-50 years
Fiber	19% 7.14g	465% 177g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	496% 79.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	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	26.8% 107μg	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	55.6% 50mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Baobab Powder	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	34.7% 2.78mg	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	30% 0.69mg	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	41% 286mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	8.22% 304g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Baobab Powder:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B1 than Baobab Powder.
• While Baobab Powder contains 1.5 times more Vitamin B2, 12.5 times more Vitamin B3, 11.4 times more Vitamin B6, 1.6 times more Vitamin B9 and 13.7 times more Vitamin C than Baked Whole Red Potatoes.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Baobab Powder:

• Baked Whole Red Potatoes have 1.5 times more Phosphorus and 7 times more Water than Baobab Powder.
• While Baobab Powder contains 38 times more Calcium, 12 times more Iron, 5.6 times more Magnesium, 4 times more Potassium and 2.3 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 14 ounces:

• Baobab Powder contains 2.9 times more Energy, 6.5 times more Omega 3, 4.1 times more Carbohydrate, 9.7 times more Fructose, 24.7 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.