Comparing Nutrients in 5 ounces Almonds VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Almonds	Baobab Powder	Recommended Dietary Allowance
Energy	28.3% 821kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	87% 113g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	8.37% 6.07g	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	% 0.24g	% 6.6g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 13g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	166% 63g	38g per day for Men 19-50 years
Protein	53.5% 30g	9.34% 5.23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	177% 28.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	263% 3.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	15.2% 61μg	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% 0mg	273% 246mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Baobab Powder	Recommended Dietary Allowance
Calcium	38% 381mg	48.5% 485mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	53.3% 224mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	9.5% 66.6mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	91% 3103mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.42% 15.5g	3700g per day for Men 19-50 years

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

• Almonds have 6.8 times more Vitamin B1 and 15.4 times more Vitamin B2 than Baobab Powder.
• While Baobab Powder contains 5.5 times more Vitamin B3, 17.6 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Baobab Powder have similar amounts of Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Almonds vs Baobab Powder:

• Almonds have 1.7 times more Magnesium, 10.2 times more Phosphorus, more Selenium and 3.4 times more Zinc than Baobab Powder.
• While Baobab Powder contains 1.3 times more Calcium, 2.3 times more Iron and 3 times more Potassium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.3 times more Energy, 106.2 times more Fat, 15.6 times more Saturated Fat and 5.7 times more Protein than Baobab Powder.
• While Baobab Powder contains 32.7 times more Omega 3, 3.7 times more Carbohydrate, 38.9 times more Fructose and 3.6 times more Fiber than Almonds.
• Both Almonds as well as Baobab Powder have insufficient amounts of Glucose and Sucrose in 5 oz.