Comparing Nutrients in 300 calories Green Plantains VS Baobab Powder

Weight per 300 calories

• Green Plantains: 197g
• Baobab Powder: 120g

Baobab Powder has 1.6 times more energy per unit of mass than Raw Green Plantains, which is high in comparison to other foods. Green Plantains having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Green Plantains	3%	0%	97%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Green Plantains	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	6.23% 4.5g	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	2.78% 2g	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	% 2.15g	% 5.6g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 11g	g per day for Men 19-50 years
Fiber	11.4% 4.34g	141% 53.4g	38g per day for Men 19-50 years
Protein	4.4% 2.47g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	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	16.4% 0.2mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	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	14% 55.3μg	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	44.3% 40mg	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Plantains	Baobab Powder	Recommended Dietary Allowance
Calcium	0.39% 3.95mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	18.5% 1.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	9.35% 0.22mg	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	8.74% 61mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	25% 851mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	3.23% 0.36mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	3.26% 121g	0.35% 13g	3700g per day for Men 19-50 years

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

• Raw Green Plantains have 5.5 times more Vitamin B1 and 2.2 times more Vitamin B2 than Baobab Powder.
• While Baobab Powder contains 22.1 times more Vitamin B3, 21 times more Vitamin B6 and 5.2 times more Vitamin C than Raw Green Plantains.
• Both Raw Green Plantains and Baobab Powder have similar amounts of Vitamin B9 per 300 kcal.

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

• Raw Green Plantains have 9.2 times more Water than Baobab Powder.
• While Baobab Powder contains 104 times more Calcium, 6.8 times more Iron, 2.3 times more Magnesium, 3.1 times more Potassium and 3.1 times more Zinc than Raw Green Plantains.
• Both Raw Green Plantains and Baobab Powder have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baobab Powder contains 9.9 times more Omega 3, 1.3 times more Carbohydrate, 2.6 times more Fructose, 12.3 times more Fiber and 1.8 times more Protein than Raw Green Plantains.
• Both Raw Green Plantains and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Raw Green Plantains as well as Baobab Powder have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.