Comparing Nutrients in 14 ounces Mamey Sapote VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Mamey Sapote	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	70% 91g	130g per day for Men 19-50 years
Sugars	110% 80g	17% 12.3g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 9.4g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	111% 42g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Oil 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	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	796% 7.16mg	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	212% 17mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	359% 8.26mg	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	646% 4521mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	NA	564% 310μg	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	188% 20.7mg	11mg per day for Men 19-50 years
Water	6.96% 257g	0.17% 6.1g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 20.9 times more Vitamin C than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 24.6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.9 times more Vitamin B3, 17.5 times more Vitamin B5, 33.4 times more Vitamin B9 and 17.2 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Mamey Sapote as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

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

• Raw Mamey Sapote has 42.1 times more Water than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Calcium, 8.5 times more Copper, 5.5 times more Iron, 11.5 times more Magnesium, 10.2 times more Manganese, 43.8 times more Phosphorus and 27.4 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Oil Roasted Sunflower Seed Kernels have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mamey Sapote has 1.4 times more Carbohydrate, 6.5 times more Sugars and more Fructose than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 4.8 times more Energy, 111.5 times more Fat, 41.8 times more Saturated Fat, 3109.8 times more Omega 6, 2 times more Fiber and 13.8 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Oil Roasted Sunflower Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Raw Mamey Sapote as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.