Comparing Nutrients in 1 kilogram 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	201% 5840kcal	86.2% 2500kcal	2900kcal per day for Men 19-50 years
Fat	531% 515g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	139% 44.6g	7.63% 2.44g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	61.3% 0.98g	1.6g per day for Men 19-50 years
Omega 6	1356% 231g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	613% 797g	130g per day for Men 19-50 years
Sugars	36% 26g	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	59% 42.8g	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	% 46.6g	g per day for Men 19-50 years
Sucrose	% 25g	% 92g	g per day for Men 19-50 years
Fiber	226% 86g	1171% 445g	38g per day for Men 19-50 years
Protein	371% 208g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1233% 15mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.55mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	521% 83.4mg	1249% 200mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	226% 11.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1035% 13.5mg	1857% 24mg	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	568% 2270μg	108% 430μg	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	15.6% 14mg	1924% 1732mg	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	2345% 352mg	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	78% 780mg	342% 3420mg	1000mg per day for Men 19-50 years
Copper	2000% 18mg	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	656% 52.5mg	1053% 84.2mg	8mg per day for Men 19-50 years
Magnesium	774% 3250mg	376% 1580mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	943% 6600mg	67% 470mg	700mg per day for Men 19-50 years
Potassium	190% 6450mg	644% 21890mg	3400mg per day for Men 19-50 years
Selenium	964% 530μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	2.95% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kilogram 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 1 kilogram:

• 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 1 kg.