Comparing Nutrients in 14 ounces Mamey Sapote VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Mamey Sapote	Broccoli	Recommended Dietary Allowance
Energy	17% 492kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	110% 80g	9.3% 6.75g	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	42% 30.4g	3.72% 2.7g	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	% 31.8g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 0.4g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	27% 10.3g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Broccoli	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	53.4% 0.69mg	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	6.95% 27.8μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	393% 354mg	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	56% 8.37mg	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Broccoli	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	21.6% 0.19mg	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	38.7% 3.1mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	36.2% 0.83mg	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	14.7% 103mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	6.96% 257g	9.58% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mamey Sapote vs Broccoli:

• Raw Mamey Sapote has 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B5, 9 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Broccoli have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Mamey Sapote as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mamey Sapote vs Broccoli:

• Raw Mamey Sapote has 4.3 times more Copper and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.9 times more Magnesium, 2.5 times more Phosphorus, 4.7 times more Sodium, 2.2 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Broccoli have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mamey Sapote has 3.6 times more Energy, 1.3 times more Omega 3, 4.8 times more Carbohydrate, 11.8 times more Sugars, 11.3 times more Fructose and 2.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.