Comparing Nutrients in 300 calories Baobab Powder VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Baobab Powder: 120g
• Cooked Ripe Red Tomatoes: 1667g

Baobab Powder has 13.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Baobab Powder or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Baobab Powder	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	51.4% 67g	130g per day for Men 19-50 years
Sugars	NA	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	141% 53.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.83% 0.089mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	41% 410mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	NA	139% 1.25mg	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	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	77.3% 2627mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.35% 13g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baobab Powder vs Cooked Ripe Red Tomatoes:

• Baobab Powder has 2.7 times more Vitamin B3 and 2.2 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 16.7 times more Vitamin B1, 4.1 times more Vitamin B2, 4.2 times more Vitamin B9 and 1.8 times more Vitamin C than Baobab Powder.

Comparing minerals per 300 calories for Baobab Powder vs Cooked Ripe Red Tomatoes:

• Baobab Powder has 2.2 times more Calcium and 1.3 times more Magnesium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 15.3 times more Sodium, 2.1 times more Zinc and 120 times more Water than Baobab Powder.
• Both Baobab Powder and Cooked Ripe Red Tomatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baobab Powder has 3.5 times more Omega 3, 1.4 times more Carbohydrate and 4.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.3 times more Fructose and 3.6 times more Protein than Baobab Powder.
• Both Baobab Powder and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Baobab Powder as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.