Comparing Nutrients in 500 calories Baobab Powder VS Boiled Green Plantains

Weight per 500 calories

• Baobab Powder: 200g
• Boiled Green Plantains: 413g

Baobab Powder has 2.1 times more energy per 100g than Boiled Green Plantains. It has high energy density when compared to other foods. Boiled Green Plantains having average energy density.

Which food has more nutrients per 500 calories - Baobab Powder or Boiled Green Plantains?

Macros Ratio

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

Macro Nutrients

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	123% 159g	93% 120g	130g per day for Men 19-50 years
Sugars	NA	13% 9.3g	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	12% 8.56g	2% 1.45g	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	% 9.3g	% 1.57g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 6.3g	g per day for Men 19-50 years
Fiber	234% 89g	28.3% 10.7g	38g per day for Men 19-50 years
Protein	13% 7.38g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	371% 4.83mg	70% 0.91mg	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	21.5% 86μg	49.6% 198μg	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	385% 346mg	41.8% 37.6mg	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	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Boiled Green Plantains	Recommended Dietary Allowance
Calcium	68.4% 684mg	1.24% 12.4mg	1000mg per day for Men 19-50 years
Copper	NA	36.7% 0.33mg	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	211% 17mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	75.2% 316mg	27.5% 116mg	420mg per day for Men 19-50 years
Manganese	NA	19.6% 0.45mg	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	13.4% 94mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	129% 4378mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.55% 8.26mg	1500mg per day for Men 19-50 years
Zinc	16.7% 1.84mg	5.26% 0.58mg	11mg per day for Men 19-50 years
Water	0.59% 22g	7.7% 285g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baobab Powder vs Boiled Green Plantains:

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

Comparing minerals per 500 calories for Baobab Powder vs Boiled Green Plantains:

• Baobab Powder has 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.
• While Boiled Green Plantains contain 13.1 times more Water than Baobab Powder.
• Both Baobab Powder and Boiled Green Plantains have similar amounts of Phosphorus per 500 kcal.
• Both Baobab Powder as well as Boiled Green Plantains have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baobab Powder has 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 Baobab Powder and Boiled Green Plantains have similar amounts of Energy per 500 kcal.
• Both Baobab Powder as well as Boiled Green Plantains have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.