Comparing Nutrients in 500 calories Dried Butternuts VS Baobab Powder

Weight per 500 calories

• Dried Butternuts: 81.7g
• Baobab Powder: 200g

Dried Butternuts have 2.4 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 500 calories - Dried Butternuts or Baobab Powder?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Dried Butternuts	Baobab Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	123% 159g	130g per day for Men 19-50 years
Sugars	NA	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	12% 8.56g	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	% 9.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	10% 3.84g	234% 89g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	13% 7.38g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	250% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	371% 4.83mg	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	13.5% 54μg	21.5% 86μg	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	2.9% 2.6mg	385% 346mg	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	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

	Dried Butternuts	Baobab Powder	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	68.4% 684mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	41% 3.3mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	75.2% 316mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	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	52% 364mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	129% 4378mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	16.7% 1.84mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	0.59% 22g	3700g per day for Men 19-50 years

Dried Butternuts VS Baobab Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Baobab Powder?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Baobab Powder:

• 500 calories of Dried Butternuts have 5.2 times more Vitamin B1 than Baobab Powder.
• While 500 kcal of Baobab Powder contain 46.8 times more Vitamin B3, 10.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 132.5 times more Vitamin C than Dried Butternuts.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• 500 calories of Baobab Powder have insufficient amounts of Vitamin B1

Comparing minerals per 500 calories for Dried Butternuts vs Baobab Powder:

• 500 calories of Dried Butternuts have 3.9 times more Phosphorus, more Selenium and 1.4 times more Zinc than Baobab Powder.
• While 500 kcal of Baobab Powder contain 15.8 times more Calcium, 5.1 times more Iron, 1.6 times more Magnesium and 12.7 times more Potassium than Dried Butternuts.
• 500 calories of Dried Butternuts lack sufficient amounts of Calcium
• 500 calories of Baobab Powder lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 49.5 times more Fat, 36.3 times more Omega 3 and 2.8 times more Protein than Baobab Powder.
• While 500 kcal of Baobab Powder contain 16.2 times more Carbohydrate and 23.2 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Baobab Powder offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate