Comparing Nutrients in 14 ounces Mamey Sapote VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Mamey Sapote	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17% 492kcal	84.7% 2457kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	74% 23.6g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	873% 148g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	63% 81.7g	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	120% 45.6g	38g per day for Men 19-50 years
Protein	10.3% 5.75g	122% 68.3g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Toasted 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	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	560% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	246% 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	236% 945μg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	809% 7.28mg	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	338% 27mg	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	365% 8.4mg	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	657% 4596mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	57.3% 1949mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Toasted Sunflower Seeds per 14 oz

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

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

• 14 ounces of Mamey Sapote have 16.4 times more Vitamin C than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 25 times more Vitamin B1, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 17.8 times more Vitamin B5 and 34 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Toasted Sunflower Seeds 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 Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Raw Mamey Sapote as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 oz of Toasted Sunflower Seed Kernels no Salt contain 3.2 times more Calcium, 8.6 times more Copper, 8.7 times more Iron, 11.7 times more Magnesium, 10.4 times more Manganese, 44.5 times more Phosphorus and 27.9 times more Zinc than Raw Mamey Sapote.
• Both Mamey Sapote and Toasted Sunflower Seeds contain similar levels of Potassium per 14 ounces.
• 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 1.6 times more Carbohydrate than Toasted Sunflower Seeds.
• While 14 oz of Toasted Sunflower Seed Kernels no Salt contain 5 times more Energy, 123.5 times more Fat, 35.2 times more Saturated Fat, 3399.1 times more Omega 6, 2.1 times more Fiber and 11.9 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Mamey Sapote provide inadequate amounts of Omega 6