Comparing Nutrients in 300 calories Carrots VS Baobab Powder

Weight per 300 calories

• Carrots: 732g
• Baobab Powder: 120g

Baobab Powder has 6.1 times more energy per unit of mass than Raw Carrots, which is high in comparison to other foods. Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Carrots	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	73.5% 96g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	7.1% 5.14g	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	% 4.3g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 11g	g per day for Men 19-50 years
Fiber	54% 20.5g	141% 53.4g	38g per day for Men 19-50 years
Protein	12% 6.8g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Carrots	Baobab Powder	Recommended Dietary Allowance
Vitamin A	679% 6110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	223% 2.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48% 43mg	231% 208mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Baobab Powder	Recommended Dietary Allowance
Calcium	24% 241mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	NA	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	36.6% 256mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17.5% 646g	0.35% 13g	3700g per day for Men 19-50 years

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

• Raw Carrots have 13.4 times more Vitamin B1, 4.8 times more Vitamin B2 and 2.7 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 3.3 times more Vitamin B3, 2.9 times more Vitamin B6 and 4.8 times more Vitamin C than Raw Carrots.

Comparing minerals per 300 calories for Carrots vs Baobab Powder:

• Raw Carrots have 4.5 times more Phosphorus, 42.1 times more Sodium, 1.6 times more Zinc and 49.3 times more Water than Baobab Powder.
• While Baobab Powder contains 1.7 times more Calcium, 4.6 times more Iron and 2.2 times more Magnesium than Raw Carrots.
• Both Raw Carrots and Baobab Powder have similar amounts of Potassium per 300 kcal.
• Both Raw Carrots as well as Baobab Powder have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 1.5 times more Protein than Baobab Powder.
• While Baobab Powder contains 8 times more Omega 3, 1.4 times more Carbohydrate, 1.3 times more Fructose and 2.6 times more Fiber than Raw Carrots.
• Both Raw Carrots and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.