Comparing Nutrients in 300 calories Roasted Cashews VS Baobab Powder

Weight per 300 calories

• Roasted Cashews: 52.3g
• Baobab Powder: 120g

Roasted Cashews have 2.3 times more energy per 100g than Baobab Powder. It has very high energy density when compared to other foods. Baobab Powder having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Roasted Cashews	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.2g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	5.26% 0.084g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	23.5% 4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	73.5% 96g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	NA	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	NA	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	4.13% 1.57g	141% 53.4g	38g per day for Men 19-50 years
Protein	14.3% 8g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.7% 0.1mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.04% 0.1mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.57% 0.73mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.3% 0.13mg	223% 2.9mg	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	9% 36μg	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	0% 0mg	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	3.2% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Baobab Powder	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	NA	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	39% 3.14mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	18.8% 0.43mg	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	8.7% 295mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	11% 6.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.36mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	0.35% 13g	3700g per day for Men 19-50 years

Roasted Cashews VS Baobab Powder Nutrients Per 300 Kcal

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

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

• 300 calories of Roasted Cashews have 2.9 times more Vitamin B1 than Baobab Powder.
• While 300 kcal of Baobab Powder contain 32.8 times more Vitamin B3, 21.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Baobab Powder provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Roasted Cashews have insufficient amounts of Vitamin B3 and Vitamin C
• 300 calories of Baobab Powder have insufficient amounts of Vitamin B1

Comparing minerals per 300 calories for Roasted Cashews vs Baobab Powder:

• 300 calories of Roasted Cashews have 4.5 times more Phosphorus, more Selenium and 2.7 times more Zinc than Baobab Powder.
• While 300 kcal of Baobab Powder contain 17.4 times more Calcium, 3.2 times more Iron, 1.4 times more Magnesium and 8.9 times more Potassium than Dry Roasted Cashew Nuts.
• 300 calories of Roasted Cashews lack sufficient amounts of Calcium
• 300 calories of Baobab Powder lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Cashews have 43 times more Fat, 16.3 times more Saturated Fat and 1.8 times more Protein than Baobab Powder.
• While 300 kcal of Baobab Powder contain 1.4 times more Omega 3, 5.6 times more Carbohydrate and 34.1 times more Fiber than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Baobab Powder offer comparable quantities of Energy per 300 calories.
• 300 calories of Roasted Cashews provide inadequate amounts of Omega 3 and Fiber