Comparing Nutrients in 14 ounces Sunflower Seeds VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Energy	80% 2318kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	211% 204g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	55.3% 17.7g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	538% 91g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	243% 316g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	NA	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	NA	% 18.5g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 36.6g	g per day for Men 19-50 years
Fiber	90% 34g	465% 177g	38g per day for Men 19-50 years
Protein	147% 82.5g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	490% 5.87mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	496% 79.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	411% 5.34mg	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	225% 901μg	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	6.17% 5.56mg	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	931% 140mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Calcium	31% 310mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	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	260% 21mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	336% 7.74mg	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	374% 2619mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	75.3% 2560mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	382% 210μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	180% 20mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.51% 18.8g	1.17% 43.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sunflower Seeds vs Baobab Powder:

• Dried Sunflower Seed Kernels have 49.3 times more Vitamin B1, 4.8 times more Vitamin B2 and 5.3 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 2.4 times more Vitamin B3, 1.8 times more Vitamin B6 and 123.7 times more Vitamin C than Dried Sunflower Seed Kernels.

Comparing minerals per 14 ounces for Sunflower Seeds vs Baobab Powder:

• Dried Sunflower Seed Kernels have 2.1 times more Magnesium, 14 times more Phosphorus, more Selenium and 5.4 times more Zinc than Baobab Powder.
• While Baobab Powder contains 4.4 times more Calcium, 1.6 times more Iron and 3.4 times more Potassium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Dried Sunflower Seed Kernels have 2.3 times more Energy, 109.5 times more Fat, 18.3 times more Saturated Fat and 5.6 times more Protein than Baobab Powder.
• While Baobab Powder contains 1.6 times more Omega 3, 4 times more Carbohydrate and 5.2 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Baobab Powder have insufficient amounts of Glucose and Sucrose in 14 oz.