Comparing Nutrients in 5 ounces Baobab Powder VS Cooked Amaranth Leaves

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Cooked Amaranth Leaves	32%	6%	62%

Macro Nutrients

	Baobab Powder	Cooked Amaranth Leaves	Recommended Dietary Allowance
Energy	12.2% 354kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	4.5% 5.83g	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	8.37% 6.07g	NA	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	% 6.6g	NA	g per day for Men 19-50 years
Sucrose	% 13g	NA	g per day for Men 19-50 years
Fiber	166% 63g	NA	38g per day for Men 19-50 years
Protein	9.34% 5.23g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Cooked Amaranth Leaves	Recommended Dietary Allowance
Vitamin A	NA	22% 197μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	19.3% 0.25mg	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	15.2% 61μg	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	273% 246mg	64.7% 58.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Baobab Powder	Cooked Amaranth Leaves	Recommended Dietary Allowance
Calcium	48.5% 485mg	29.6% 296mg	1000mg per day for Men 19-50 years
Copper	NA	25% 0.22mg	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	149% 12mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	NA	53% 1.22mg	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	9.5% 66.6mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	91% 3103mg	26.7% 909mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11.3% 1.25mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Baobab Powder VS Cooked Amaranth Leaves per 5 oz

Compare the macro and micronutrient content in 5 oz of Baobab Powder versus 5 oz of Cooked Amaranth Leaves to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baobab Powder vs Cooked Amaranth Leaves:

• 5 ounces of Baobab Powder have 1.5 times more Vitamin B1, 35.7 times more Vitamin B3, 13.6 times more Vitamin B6 and 4.2 times more Vitamin C than Cooked Amaranth Leaves.
• While 5 oz of Boiled and Drained Amaranth Leaves contain 1.8 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baobab Powder.
• 5 ounces of Cooked Amaranth Leaves have insufficient amounts of Vitamin B1

Comparing minerals per 5 ounces for Baobab Powder vs Cooked Amaranth Leaves:

• 5 ounces of Baobab Powder have 1.6 times more Calcium, 3.7 times more Iron, 2.9 times more Magnesium and 3.4 times more Potassium than Cooked Amaranth Leaves.
• While 5 oz of Boiled and Drained Amaranth Leaves contain 1.5 times more Phosphorus and 8.4 times more Water than Baobab Powder.
• Both Baobab Powder and Cooked Amaranth Leaves contain similar levels of Zinc per five ounces.
• Both Baobab Powder as well as Boiled and Drained Amaranth Leaves lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baobab Powder have 11.9 times more Energy, 98 times more Omega 3, 19.4 times more Carbohydrate and 1.7 times more Protein than Cooked Amaranth Leaves.
• 5 ounces of Cooked Amaranth Leaves provide inadequate amounts of Energy and Omega 3