Comparing Nutrients in 14 ounces Mamey Sapote VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Almond paste	8%	52%	40%

Macro Nutrients

	Mamey Sapote	Almond paste	Recommended Dietary Allowance
Energy	17% 492kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	146% 190g	130g per day for Men 19-50 years
Sugars	110% 80g	198% 144g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 16.2g	NA	g per day for Men 19-50 years
Fiber	56.4% 21.4g	50% 19g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Almond paste	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	11% 0.14mg	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	72.4% 290μg	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	0.44% 0.4mg	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	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Almond paste	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	200% 1.8mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	148% 3.4mg	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	146% 1024mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	NA	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	6.96% 257g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Mamey Sapote versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Mamey Sapote have 3.5 times more Vitamin B5, 20 times more Vitamin B6 and 230 times more Vitamin C than Almond paste.
• While 14 oz of Almond paste contain 6.3 times more Vitamin B1, 3.6 times more Vitamin B2, 10.4 times more Vitamin B9 and 6.4 times more Vitamin E than Raw Mamey Sapote.
• Both Mamey Sapote and Almond paste provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Almond paste have insufficient amounts of Vitamin C
• Both Raw Mamey Sapote as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mamey Sapote vs Almond paste:

• 14 ounces of Mamey Sapote have 1.4 times more Potassium than Almond paste.
• While 14 oz of Almond paste contain 9.6 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 11.8 times more Magnesium, 4.2 times more Manganese, 9.9 times more Phosphorus and 7.8 times more Zinc than Raw Mamey Sapote.
• 14 ounces of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Almond paste contain 3.7 times more Energy, 60.3 times more Fat, 15.6 times more Saturated Fat, 2.4 times more Omega 3, 506.9 times more Omega 6, 1.5 times more Carbohydrate, 1.8 times more Sugars and 6.2 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Almond paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Mamey Sapote provide inadequate amounts of Omega 6