Comparing Nutrients in 14 ounces Mamey Sapote VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Mamey Sapote	Dried Beechnuts	Recommended Dietary Allowance
Energy	17% 492kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	102% 133g	130g per day for Men 19-50 years
Sugars	110% 80g	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	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	NA	38g per day for Men 19-50 years
Protein	10.3% 5.75g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Dried Beechnuts	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	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	209% 2.7mg	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	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	56% 8.37mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Dried Beechnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	295% 2.66mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	231% 5.32mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Dried Beechnuts per 14 oz

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

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

• 14 ounces of Mamey Sapote have 1.6 times more Vitamin B3 and 1.5 times more Vitamin C than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 23.4 times more Vitamin B1, 3.2 times more Vitamin B2, 2.3 times more Vitamin B5 and 16.1 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Dried Beechnuts provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Mamey Sapote as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mamey Sapote vs Dried Beechnuts:

• 14 ounces of Mamey Sapote have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 3.1 times more Copper, 3.2 times more Iron, 6.6 times more Manganese, 2.2 times more Potassium, 5.4 times more Sodium and 1.9 times more Zinc than Raw Mamey Sapote.
• 14 ounces of Mamey Sapote lack sufficient amounts of Zinc
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Mamey Sapote as well as Dried Beechnuts lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dried Beechnuts contain 4.6 times more Energy, 108.7 times more Fat, 33.8 times more Saturated Fat, 20.7 times more Omega 3, 1671.8 times more Omega 6 and 4.3 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Dried Beechnuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Mamey Sapote provide inadequate amounts of Omega 6