Comparing Nutrients in 14 ounces Mamey Sapote VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Mamey Sapote	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	17% 492kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	20.3% 3.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	109% 142g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	341% 191g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	1054% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	81.2% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	524% 26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	230% 3mg	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	220% 881μg	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	5.73% 5.16mg	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	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	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	45.2% 452mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	755% 6.8mg	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	328% 26.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	341% 7.84mg	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	391% 2735mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	NA	420% 231μg	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	179% 19.6mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.8% 29.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Sunflower Seed Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Mamey Sapote vs Sunflower Seed Flour:

• 14 ounces of Mamey Sapote have 17.7 times more Vitamin C than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 245.2 times more Vitamin B1, 2.3 times more Vitamin B2, 5.1 times more Vitamin B3, 16.6 times more Vitamin B5 and 31.7 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Flour provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 14 ounces of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Mamey Sapote as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mamey Sapote vs Sunflower Seed Flour:

• 14 ounces of Mamey Sapote have 6.8 times more Potassium than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 6.3 times more Calcium, 8 times more Copper, 8.5 times more Iron, 31.5 times more Magnesium, 9.7 times more Manganese, 26.5 times more Phosphorus and 26.1 times more Zinc than Raw Mamey Sapote.
• 14 ounces of Mamey Sapote lack sufficient amounts of Calcium and Zinc
• 14 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mamey Sapote have 41 times more Omega 3 than Sunflower Seed Flour.
• While 14 oz of Partially Defatted Sunflower Seed Flour contain 2.6 times more Energy, 78.9 times more Omega 6 and 33.1 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Flour offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Mamey Sapote provide inadequate amounts of Omega 6
• 14 ounces of Sunflower Seed Flour provide inadequate amounts of Omega 3