Comparing Nutrients in 14 ounces Oil Roasted Sunflower Seeds VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Energy	81% 2350kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	24.3% 0.39g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	243% 316g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	0% 0g	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	% 2.94g	% 18.5g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 36.6g	g per day for Men 19-50 years
Fiber	111% 42g	465% 177g	38g per day for Men 19-50 years
Protein	142% 79.6g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	496% 79.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Calcium	34.5% 345mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	418% 33.4mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	149% 627mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	256% 8688mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.17% 43.3g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 10.7 times more Vitamin B1, 3.8 times more Vitamin B2 and 5.4 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 4.8 times more Vitamin B3, 3 times more Vitamin B6 and 157.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.

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

• Oil Roasted Sunflower Seed Kernels have 24.2 times more Phosphorus, more Selenium and 5.7 times more Zinc than Baobab Powder.
• While Baobab Powder contains 3.9 times more Calcium, 2 times more Iron and 4.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Baobab Powder have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, 109.1 times more Fat, 29 times more Saturated Fat and 5.4 times more Protein than Baobab Powder.
• While Baobab Powder contains 3.5 times more Carbohydrate, more Fructose and 4.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Baobab Powder have similar amounts of Omega 3 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Baobab Powder have insufficient amounts of Glucose and Sucrose in 14 oz.