Comparing Nutrients in 300 calories Boiled Green Plantains VS Baobab Powder

Weight per 300 calories

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

Baobab Powder has 2.1 times more energy per unit of mass than Boiled Green Plantains, which is high in comparison to other foods. Boiled Green Plantains having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Green Plantains	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	4.03% 0.064g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.6% 72.3g	73.5% 96g	130g per day for Men 19-50 years
Sugars	7.7% 5.58g	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	1.2% 0.87g	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	% 0.94g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 3.77g	% 11g	g per day for Men 19-50 years
Fiber	17% 6.45g	141% 53.4g	38g per day for Men 19-50 years
Protein	4.83% 2.7g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Plantains	Baobab Powder	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	29.8% 119μg	13% 51.6μg	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	25% 22.6mg	231% 208mg	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	7.85% 9.42μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Plantains	Baobab Powder	Recommended Dietary Allowance
Calcium	0.74% 7.44mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	9.3% 0.74mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.4mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	8.5% 59.5mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.96mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.16% 0.35mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.35% 13g	3700g per day for Men 19-50 years

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

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

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

• Boiled Green Plantains have 13.1 times more Water than Baobab Powder.
• While Baobab Powder contains 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.
• Both Boiled Green Plantains and Baobab Powder have similar amounts of Phosphorus per 300 kcal.
• Both Boiled Green Plantains as well as Baobab Powder have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baobab Powder contains 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 Boiled Green Plantains and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Boiled Green Plantains as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.