Comparing Nutrients in 300 calories Baobab Powder VS Raspberries Puree

Weight per 300 calories

• Baobab Powder: 120g
• Raspberries Puree: 546g

Baobab Powder has 4.5 times more energy per 100g than Raspberries Puree. It has high energy density when compared to other foods. Raspberries Puree with Seeds having low energy density.

Which food has more nutrients per 300 calories - Baobab Powder or Raspberries Puree?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Baobab Powder	Raspberries Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	5.45% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	9.55% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	NA	49.4% 35.8g	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	25% 18g	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	% 16.6g	g per day for Men 19-50 years
Sucrose	% 11g	% 1.15g	g per day for Men 19-50 years
Fiber	141% 53.4g	61.7% 23.5g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	3.03% 27.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.83% 0.089mg	37.8% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	15.5% 0.2mg	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	41% 164μg	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	88.5% 79.6mg	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	28% 4.2mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	41% 410mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	NA	52% 0.47mg	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	47% 3.76mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	NA	160% 3.7mg	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	23.4% 164mg	700mg per day for Men 19-50 years
Potassium	77.3% 2627mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	1.45% 22mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.4% 1.7mg	11mg per day for Men 19-50 years
Water	0.35% 13g	12.7% 468g	3700g per day for Men 19-50 years

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

• Baobab Powder has 9.6 times more Vitamin B3, 14.4 times more Vitamin B6 and 2.6 times more Vitamin C than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 12.1 times more Vitamin B1, 5.5 times more Vitamin B2 and 3.2 times more Vitamin B9 than Baobab Powder.

Comparing minerals per 300 calories for Baobab Powder vs Raspberries Puree:

• Baobab Powder has 3.3 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium and 2.5 times more Potassium than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 2.9 times more Phosphorus, 1.5 times more Zinc and 35.7 times more Water than Baobab Powder.

Comparison of macro-nutrients per 300 calories:

• Baobab Powder has 1.5 times more Carbohydrate and 2.3 times more Fiber than Raspberries Puree with Seeds.
• While Raspberries Puree with Seeds contain 9.4 times more Fat, 1.3 times more Omega 3, 3.5 times more Fructose and 1.4 times more Protein than Baobab Powder.
• Both Baobab Powder and Raspberries Puree with Seeds have similar amounts of Energy per 300 kcal.
• Both Baobab Powder as well as Raspberries Puree with Seeds have insufficient amounts of Glucose and Sucrose in 300 kcal.