Comparing Nutrients in 7 ounces Oil Roasted Sunflower Seeds VS Baobab Powder

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Baobab Powder	4%	1%	95%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Energy	40.5% 1175kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	105% 102g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	399% 68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	35% 45.4g	122% 158g	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% 0g	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	% 1.47g	% 9.25g	g per day for Men 19-50 years
Sucrose	% 4.7g	% 18.3g	g per day for Men 19-50 years
Fiber	55.4% 21g	232% 88.3g	38g per day for Men 19-50 years
Protein	71% 40g	13% 7.32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.2% 8.2mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	275% 13.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	368% 4.8mg	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	116% 464μg	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	2.43% 2.2mg	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	481% 72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.13% 6.15μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Baobab Powder	Recommended Dietary Allowance
Calcium	17.3% 173mg	68% 679mg	1000mg per day for Men 19-50 years
Copper	398% 3.58mg	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	106% 8.5mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	74.7% 314mg	420mg per day for Men 19-50 years
Manganese	179% 4.13mg	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	323% 2260mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	28% 958mg	128% 4344mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	0.083% 3.06g	0.59% 21.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Sunflower Seeds vs Baobab Powder:

• Oil Roasted Sunflower Seed Kernels have 10.7 times more Vitamin B1, 3.8 times more Vitamin B2 and 5.4 times more Vitamin B9 than Baobab Powder.
• While Baobab Powder contains 4.8 times more Vitamin B3, 3 times more Vitamin B6 and 157.5 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.

Comparing minerals per 7 ounces for Oil Roasted Sunflower Seeds vs Baobab Powder:

• Oil Roasted Sunflower Seed Kernels have 24.2 times more Phosphorus, more Selenium and 5.7 times more Zinc than Baobab Powder.
• While Baobab Powder contains 3.9 times more Calcium, 2 times more Iron and 4.5 times more Potassium than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Baobab Powder have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Sunflower Seed Kernels have 2.4 times more Energy, 109.1 times more Fat, 29 times more Saturated Fat and 5.4 times more Protein than Baobab Powder.
• While Baobab Powder contains 3.5 times more Carbohydrate, more Fructose and 4.2 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Baobab Powder have similar amounts of Omega 3 per 7 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Baobab Powder have insufficient amounts of Glucose and Sucrose in 7 oz.