Comparing Nutrients in 300 calories Baobab Powder VS Brazilnuts

Weight per 300 calories

• Baobab Powder: 120g
• Brazilnuts: 45.5g

Dried Brazilnuts have 2.6 times more energy per unit of mass than Baobab Powder, which is very high in comparison to other foods. Baobab Powder having high energy density.

Discover which food has more nutrients per 300 calories - Baobab Powder or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baobab Powder	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	NA	1.46% 1.06g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 11g	% 1.06g	g per day for Men 19-50 years
Fiber	141% 53.4g	9% 3.4g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.83% 0.089mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	3.54% 0.046mg	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	2.5% 10μg	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	0.35% 0.32mg	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	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Brazilnuts	Recommended Dietary Allowance
Calcium	41% 410mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	NA	88% 0.79mg	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	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	NA	24.2% 0.56mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	77.3% 2627mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.042% 1.56g	3700g per day for Men 19-50 years

Baobab Powder VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baobab Powder or Brazilnuts?

Lets compare vitamin content per 300 calories of Baobab Powder vs Brazilnuts:

• 300 calories of Baobab Powder have 5.6 times more Vitamin B2, 178.6 times more Vitamin B3, 63 times more Vitamin B6, 5.2 times more Vitamin B9 and 652.2 times more Vitamin C than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 7.8 times more Vitamin B1 than Baobab Powder.
• 300 calories of Baobab Powder have insufficient amounts of Vitamin B1
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C

Comparing minerals per 300 calories for Baobab Powder vs Brazilnuts:

• 300 calories of Baobab Powder have 5.6 times more Calcium, 9.1 times more Iron and 8.8 times more Potassium than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 5.9 times more Phosphorus, more Selenium and 1.7 times more Zinc than Baobab Powder.
• Both Baobab Powder and Brazilnuts contain similar levels of Magnesium per 300 calories.
• 300 calories of Baobab Powder lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baobab Powder have 7.2 times more Omega 3, 17.9 times more Carbohydrate, more Fructose and 15.6 times more Fiber than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 54.2 times more Fat, 25.1 times more Saturated Fat and 1.5 times more Protein than Baobab Powder.
• Both Baobab Powder and Brazilnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Brazilnuts provide inadequate amounts of Omega 3 and Carbohydrate