Comparing Nutrients in 5 ounces Baobab Powder VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Baobab Powder	4%	1%	95%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Baobab Powder	Brazilnuts	Recommended Dietary Allowance
Energy	12.2% 354kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	NA	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	13% 16.6g	130g per day for Men 19-50 years
Sugars	NA	4.56% 3.3g	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	8.37% 6.07g	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 13g	% 3.3g	g per day for Men 19-50 years
Fiber	166% 63g	28% 10.6g	38g per day for Men 19-50 years
Protein	9.34% 5.23g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Baobab Powder	Brazilnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.07% 0.1mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	177% 28.3mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.42mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baobab Powder	Brazilnuts	Recommended Dietary Allowance
Calcium	48.5% 485mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	NA	275% 2.47mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	53.3% 224mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	NA	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	91% 3103mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Baobab Powder VS Brazilnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Baobab Powder vs Brazilnuts:

• 5 ounces of Baobab Powder have 2.1 times more Vitamin B2, 67.7 times more Vitamin B3, 23.9 times more Vitamin B6, 2 times more Vitamin B9 and 247.4 times more Vitamin C than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 20.6 times more Vitamin B1 than Baobab Powder.
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C

Comparing minerals per 5 ounces for Baobab Powder vs Brazilnuts:

• 5 ounces of Baobab Powder have 2.1 times more Calcium, 3.5 times more Iron and 3.3 times more Potassium than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.4 times more Magnesium, 15.4 times more Phosphorus, more Selenium and 4.4 times more Zinc than Baobab Powder.
• 5 ounces of Baobab Powder lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baobab Powder have 2.7 times more Omega 3, 6.8 times more Carbohydrate, more Fructose and 5.9 times more Fiber than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 2.6 times more Energy, 142.8 times more Fat, 66.1 times more Saturated Fat and 3.9 times more Protein than Baobab Powder.