Comparing Nutrients in 1 kilogram Mamey Sapote VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Cassava	3%	2%	95%

Macro Nutrients

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Energy	42.8% 1240kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	293% 381g	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	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	% 80g	NA	g per day for Men 19-50 years
Sucrose	% 41g	NA	g per day for Men 19-50 years
Fiber	142% 54g	47.4% 18g	38g per day for Men 19-50 years
Protein	26% 14.5g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	67.7% 0.88mg	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	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Calcium	18% 180mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	111% 1mg	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	33.8% 2.7mg	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	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	17.5% 649g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Mamey Sapote versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Mamey Sapote has 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 8.2 times more Vitamin B6 and 11.1 times more Vitamin E than Cassava.
• While 1 kg of Raw Cassava contains 6.7 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Cassava provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 kilogram of Cassava have insufficient amounts of Vitamin E
• Both Raw Mamey Sapote as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Mamey Sapote vs Cassava:

• 1 kilogram of Mamey Sapote has 2.1 times more Copper, 2.9 times more Iron and 1.7 times more Potassium than Cassava.
• While 1 kg of Raw Cassava contains 1.9 times more Magnesium, 1.9 times more Manganese and 1.8 times more Zinc than Raw Mamey Sapote.
• Both Mamey Sapote and Cassava contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Mamey Sapote lack sufficient amounts of Zinc
• Both Raw Mamey Sapote as well as Raw Cassava lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mamey Sapote has 4.8 times more Omega 3, 11.8 times more Sugars and 3 times more Fiber than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Energy than Raw Mamey Sapote.
• Both Mamey Sapote and Cassava offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Cassava provide inadequate amounts of Omega 3
• Both Raw Mamey Sapote as well as Raw Cassava provide inadequate amounts of Omega 6 in one kilogram.