Comparing Nutrients in 100 grams 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	20% 579kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	6.13% 0.098g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	61.3% 79.7g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	5.9% 4.3g	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	% 0.17g	% 4.66g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 9.22g	g per day for Men 19-50 years
Fiber	33% 12.5g	117% 44.5g	38g per day for Men 19-50 years
Protein	37.8% 21g	6.6% 3.7g	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	17% 0.21mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	186% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	10.8% 43μg	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	192% 173mg	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	171% 25.6mg	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	27% 269mg	34.2% 342mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	46.4% 3.7mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	64.4% 2189mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	8.36% 0.92mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.