Comparing Nutrients in 14 ounces Mamey Sapote VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Mamey Sapote	Brazilnuts	Recommended Dietary Allowance
Energy	17% 492kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	200% 64g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	36% 46.6g	130g per day for Men 19-50 years
Sugars	110% 80g	12.8% 9.25g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 9.25g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Brazilnuts	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	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	31% 0.4mg	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	22% 87.3μg	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	3.1% 2.78mg	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	149% 22.4mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	769% 6.9mg	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	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	211% 4.85mg	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	411% 2877mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	NA	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	146% 16mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Brazilnuts per 14 oz

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

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

• 14 ounces of Mamey Sapote have 3.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B5, 7.1 times more Vitamin B6 and 32.9 times more Vitamin C than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 47.5 times more Vitamin B1, 3.1 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Mamey Sapote.
• 14 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Mamey Sapote as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mamey Sapote vs Brazilnuts:

• 14 oz of Dried Brazilnuts contain 8.9 times more Calcium, 8.2 times more Copper, 3.1 times more Iron, 34.2 times more Magnesium, 6 times more Manganese, 27.9 times more Phosphorus, 1.5 times more Potassium and 21.4 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 ounces of Mamey Sapote have 2.3 times more Omega 3, 2.7 times more Carbohydrate, 8.6 times more Sugars and more Fructose than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 5.3 times more Energy, 145.9 times more Fat, 95.5 times more Saturated Fat, 2214.8 times more Omega 6, 1.4 times more Fiber and 9.9 times more Protein than Raw Mamey Sapote.
• 14 ounces of Mamey Sapote provide inadequate amounts of Omega 6