Comparing Nutrients in 14 ounces Mamey Sapote VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mamey Sapote	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	79.7% 2310kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	765% 130g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	73.5% 96g	130g per day for Men 19-50 years
Sugars	110% 80g	15% 11g	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	116% 44g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	137% 76.7g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Roasted Sunflower Seeds	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	559% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	245% 3.2mg	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	235% 941μg	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	6.17% 5.56mg	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	691% 104mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	807% 7.26mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	122% 512mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	364% 8.37mg	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	655% 4584mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	99% 3374mg	3400mg per day for Men 19-50 years
Selenium	NA	572% 315μg	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	191% 21mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mamey Sapote vs Roasted Sunflower Seeds:

• Raw Mamey Sapote has 16.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 17.7 times more Vitamin B5, 33.9 times more Vitamin B9 and 12.4 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Mamey Sapote as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mamey Sapote vs Roasted Sunflower Seeds:

• Raw Mamey Sapote has 54.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 8.6 times more Copper, 4.9 times more Iron, 11.7 times more Magnesium, 10.3 times more Manganese, 44.4 times more Phosphorus, 1.9 times more Potassium and 27.8 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 14 ounces:

• Raw Mamey Sapote has 1.3 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 108.3 times more Fat, 30.9 times more Saturated Fat, 2980.2 times more Omega 6, 2.1 times more Fiber and 13.3 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 14 oz.
• Both Raw Mamey Sapote as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.