Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Baobab Powder

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Baobab Powder: 120g

Roasted Sunflower Seeds 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.

Which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Baobab Powder?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	73.5% 96g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	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	15% 5.72g	141% 53.4g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	6.83% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	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	30.5% 122μg	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	0.8% 0.72mg	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	89.7% 13.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Calcium	3.6% 36mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	24.5% 1.96mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	85% 595mg	8.06% 56.4mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	77.3% 2627mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.35% 13g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.4 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 6.6 times more Vitamin B3, 7 times more Vitamin B6 and 288 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.

Comparing minerals per 300 calories for Roasted Sunflower Seeds vs Baobab Powder:

• Dry Roasted Sunflower Seed Kernels no Salt have 10.6 times more Phosphorus, more Selenium and 2.5 times more Zinc than Baobab Powder.
• While Baobab Powder contains 11.4 times more Calcium, 5.2 times more Iron, 2.9 times more Magnesium and 6 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 45.5 times more Fat, 9.2 times more Saturated Fat and 2.3 times more Protein than Baobab Powder.
• While Baobab Powder contains 3.3 times more Omega 3, 7.7 times more Carbohydrate and 9.3 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Baobab Powder have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Baobab Powder have insufficient amounts of Glucose and Sucrose in 300 kcal.