Comparing Nutrients in 1 kilogram Mamey Sapote VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Almonds	14%	72%	14%

Macro Nutrients

	Mamey Sapote	Almonds	Recommended Dietary Allowance
Energy	42.8% 1240kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	119% 38g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	166% 216g	130g per day for Men 19-50 years
Sugars	278% 201g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 41g	% 39.5g	g per day for Men 19-50 years
Fiber	142% 54g	329% 125g	38g per day for Men 19-50 years
Protein	26% 14.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Almonds	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.5% 70μg	110% 440μg	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	0% 0mg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	284% 31mg	11mg per day for Men 19-50 years
Water	17.5% 649g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 5.3 times more Vitamin B6 and more Vitamin C than Almonds.
• While Almonds contain 15.8 times more Vitamin B1, 9.8 times more Vitamin B2, 2.5 times more Vitamin B3, 6.3 times more Vitamin B9 and 12.1 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Mamey Sapote as well as Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mamey Sapote vs Almonds:

• Raw Mamey Sapote has 14.7 times more Water than Almonds.
• While Almonds contain 14.9 times more Calcium, 4.8 times more Copper, 4.8 times more Iron, 24.5 times more Magnesium, 10.7 times more Manganese, 18.5 times more Phosphorus, 1.6 times more Potassium and 16.4 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mamey Sapote has 27.3 times more Omega 3, 1.5 times more Carbohydrate, 4.6 times more Sugars and 69.6 times more Fructose than Almonds.
• While Almonds contain 4.7 times more Energy, 108.5 times more Fat, 22.5 times more Saturated Fat, 1120.4 times more Omega 6, 2.3 times more Fiber and 14.6 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.