Comparing Nutrients in 14 ounces Mamey Sapote VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Mamey Sapote	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17% 492kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 127g	11% 14.4g	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	NA	38g per day for Men 19-50 years
Protein	10.3% 5.75g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.1% 27.8μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.3% 0.052mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	39.7% 0.36mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	22.8% 0.52mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	53% 1802mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	6.96% 257g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Canned Tomatoes with Green Chilies per 14 oz

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

Lets compare vitamin content per 14 ounces of Mamey Sapote vs Canned Tomatoes with Green Chilies:

• 14 ounces of Mamey Sapote have 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, 2.7 times more Vitamin B5, 7 times more Vitamin B6 and 3.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.9 times more Vitamin A, 2.6 times more Vitamin B1 and 1.3 times more Vitamin B9 than Raw Mamey Sapote.
• 14 ounces of Mamey Sapote have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Raw Mamey Sapote as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Mamey Sapote vs Canned Tomatoes with Green Chilies:

• 14 ounces of Mamey Sapote have 2.4 times more Copper, 3 times more Iron, 1.5 times more Manganese, 1.9 times more Phosphorus and 4.2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 57.3 times more Sodium and 1.5 times more Water than Raw Mamey Sapote.
• Both Mamey Sapote and Canned Tomatoes with Green Chilies contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Mamey Sapote lack sufficient amounts of Calcium
• Both Raw Mamey Sapote as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mamey Sapote have 8.3 times more Energy, 82 times more Omega 3, 8.9 times more Carbohydrate and 2.1 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Mamey Sapote as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 14 ounces.