Comparing Nutrients in 14 ounces Baked White Potatoes VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Baked White Potatoes	Baobab Powder	Recommended Dietary Allowance
Energy	12.6% 365kcal	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	64.4% 83.7g	243% 316g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	% 18.5g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 36.6g	g per day for Men 19-50 years
Fiber	22% 8.33g	465% 177g	38g per day for Men 19-50 years
Protein	15% 8.33g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	16% 0.19mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	496% 79.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Baobab Powder	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.17% 43.3g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.6 times more Vitamin B1 than Baobab Powder.
• While Baobab Powder contains 1.7 times more Vitamin B2, 13.1 times more Vitamin B3, 11.4 times more Vitamin B6 and 13.7 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Baobab Powder have similar amounts of Vitamin B9 per 14 oz.

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

• Baked Whole White Potatoes have 1.6 times more Phosphorus and 6.9 times more Water than Baobab Powder.
• While Baobab Powder contains 34.2 times more Calcium, 13.2 times more Iron, 5.9 times more Magnesium, 4 times more Potassium and 2.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Baobab Powder have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baobab Powder contains 2.7 times more Energy, 6.5 times more Omega 3, 3.8 times more Carbohydrate, 11.9 times more Fructose, 21.2 times more Fiber and 1.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.