Comparing Nutrients in 1 kilogram Mamey Sapote VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Broccoli	27%	8%	65%

Macro Nutrients

	Mamey Sapote	Broccoli	Recommended Dietary Allowance
Energy	42.8% 1240kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	51% 66.4g	130g per day for Men 19-50 years
Sugars	278% 201g	23.4% 17g	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	106% 76.6g	9.38% 6.8g	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	% 80g	% 4.9g	g per day for Men 19-50 years
Sucrose	% 41g	% 1g	g per day for Men 19-50 years
Fiber	142% 54g	68.4% 26g	38g per day for Men 19-50 years
Protein	26% 14.5g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Broccoli	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	135% 1.75mg	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	17.5% 70μg	158% 630μg	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	256% 230mg	991% 892mg	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	141% 21mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Broccoli	Recommended Dietary Allowance
Calcium	18% 180mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	54.4% 0.49mg	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	98% 7.8mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	91% 2.1mg	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	37% 260mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	17.5% 649g	24% 893g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mamey Sapote vs Broccoli:

• Raw Mamey Sapote has 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains 4.4 times more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B5, 9 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Broccoli have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Mamey Sapote as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mamey Sapote vs Broccoli:

• Raw Mamey Sapote has 4.3 times more Copper and 1.4 times more Potassium than Raw Broccoli.
• While Raw Broccoli contains 2.6 times more Calcium, 1.9 times more Magnesium, 2.5 times more Phosphorus, 4.7 times more Sodium, 2.2 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Broccoli have similar amounts of Iron and Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mamey Sapote has 3.6 times more Energy, 1.3 times more Omega 3, 4.8 times more Carbohydrate, 11.8 times more Sugars, 11.3 times more Fructose and 2.1 times more Fiber than Raw Broccoli.
• While Raw Broccoli contains 1.9 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.