Comparing Nutrients in 7 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	39.6% 1149kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	122% 158g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	11.7% 8.5g	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	% 0.34g	% 9.25g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 18.3g	g per day for Men 19-50 years
Fiber	65.3% 25g	232% 88.3g	38g per day for Men 19-50 years
Protein	75% 42g	13% 7.32g	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	34% 0.41mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	368% 4.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	21.3% 85.3μg	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	382% 344mg	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	339% 51mg	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	53.4% 534mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	128% 4344mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.