Comparing Nutrients in 300 calories Baobab Powder VS Cooked Amaranth Leaves

Weight per 300 calories

• Baobab Powder: 120g
• Cooked Amaranth Leaves: 1429g

Baobab Powder has 11.9 times more energy per 100g than Cooked Amaranth Leaves. It has high energy density when compared to other foods. Boiled and Drained Amaranth Leaves having very low energy density.

Discover which food has more nutrients per 300 calories - Baobab Powder or Cooked Amaranth Leaves?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Baobab Powder	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	6.64% 1.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	45% 58.7g	130g per day for Men 19-50 years
Sugars	NA	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	7.1% 5.14g	NA	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	% 5.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	141% 53.4g	NA	38g per day for Men 19-50 years
Protein	7.9% 4.43g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	NA	221% 1986μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.83% 0.089mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.7% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	195% 2.53mg	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	13% 51.6μg	204% 814μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	231% 208mg	652% 587mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	41% 410mg	299% 2986mg	1000mg per day for Men 19-50 years
Copper	NA	251% 2.26mg	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	126% 10mg	404% 32.3mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	187% 786mg	420mg per day for Men 19-50 years
Manganese	NA	535% 12.3mg	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	8.06% 56.4mg	147% 1029mg	700mg per day for Men 19-50 years
Potassium	77.3% 2627mg	269% 9157mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.4% 13μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	114% 12.6mg	11mg per day for Men 19-50 years
Water	0.35% 13g	35.3% 1307g	3700g per day for Men 19-50 years

Baobab Powder VS Cooked Amaranth Leaves Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baobab Powder or Cooked Amaranth Leaves?

Lets compare vitamin content per 300 calories of Baobab Powder vs Cooked Amaranth Leaves:

• 300 calories of Baobab Powder have 3 times more Vitamin B3 than Cooked Amaranth Leaves.
• While 300 kcal of Boiled and Drained Amaranth Leaves contain 7.9 times more Vitamin B1, 21.6 times more Vitamin B2, 15.8 times more Vitamin B9 and 2.8 times more Vitamin C than Baobab Powder.
• Both Baobab Powder and Cooked Amaranth Leaves provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Baobab Powder have insufficient amounts of Vitamin B1

Comparing minerals per 300 calories for Baobab Powder vs Cooked Amaranth Leaves:

• 300 kcal of Boiled and Drained Amaranth Leaves contain 7.3 times more Calcium, 3.2 times more Iron, 4.1 times more Magnesium, 18.2 times more Phosphorus, 3.5 times more Potassium, more Selenium, 25 times more Sodium, 11.4 times more Zinc and 99.7 times more Water than Baobab Powder.
• 300 calories of Baobab Powder lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baobab Powder have 8.2 times more Omega 3 and 1.6 times more Carbohydrate than Cooked Amaranth Leaves.
• While 300 kcal of Boiled and Drained Amaranth Leaves contain 6.8 times more Protein than Baobab Powder.
• Both Baobab Powder and Cooked Amaranth Leaves offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Amaranth Leaves provide inadequate amounts of Omega 3