Comparing Nutrients in 300 calories Baobab Powder VS Boiled Green Plantains

Weight per 300 calories

• Baobab Powder: 120g
• Boiled Green Plantains: 248g

Baobab Powder has 2.1 times more energy per 100g than Boiled Green Plantains. It has high energy density when compared to other foods. Boiled Green Plantains having average energy density.

Which food has more nutrients per 300 calories - Baobab Powder or Boiled Green Plantains?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Boiled Green Plantains	4%	1%	95%

Macro Nutrients

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	NA	7.7% 5.58g	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	1.2% 0.87g	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	% 0.94g	g per day for Men 19-50 years
Sucrose	% 11g	% 3.77g	g per day for Men 19-50 years
Fiber	141% 53.4g	17% 6.45g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	4.83% 2.7g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.83% 0.089mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	6.04% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	42% 0.55mg	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	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	231% 208mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	7.85% 9.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	41% 410mg	0.74% 7.44mg	1000mg per day for Men 19-50 years
Copper	NA	22% 0.2mg	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	9.3% 0.74mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	16.5% 69.4mg	420mg per day for Men 19-50 years
Manganese	NA	11.7% 0.27mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	77.3% 2627mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.33% 4.96mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.16% 0.35mg	11mg per day for Men 19-50 years
Water	0.35% 13g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baobab Powder vs Boiled Green Plantains:

• Baobab Powder has 24.8 times more Vitamin B3, 5.3 times more Vitamin B6 and 9.2 times more Vitamin C than Boiled Green Plantains.
• While Boiled Green Plantains contain 3.4 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.3 times more Vitamin B9 than Baobab Powder.

Comparing minerals per 300 calories for Baobab Powder vs Boiled Green Plantains:

• Baobab Powder has 55.2 times more Calcium, 13.6 times more Iron, 2.7 times more Magnesium, 3.7 times more Potassium and 3.2 times more Zinc than Boiled Green Plantains.
• While Boiled Green Plantains contain 13.1 times more Water than Baobab Powder.
• Both Baobab Powder and Boiled Green Plantains have similar amounts of Phosphorus per 300 kcal.
• Both Baobab Powder as well as Boiled Green Plantains have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baobab Powder has 1.8 times more Omega 3, 1.3 times more Carbohydrate, 5.9 times more Fructose, 8.3 times more Fiber and 1.6 times more Protein than Boiled Green Plantains.
• Both Baobab Powder and Boiled Green Plantains have similar amounts of Energy per 300 kcal.
• Both Baobab Powder as well as Boiled Green Plantains have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.