Comparing Nutrients in 1 kilogram Mamey Sapote VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Mamey Sapote	Blanched Almonds	Recommended Dietary Allowance
Energy	42.8% 1240kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	144% 187g	130g per day for Men 19-50 years
Sugars	278% 201g	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 41g	% 44.6g	g per day for Men 19-50 years
Fiber	142% 54g	261% 99g	38g per day for Men 19-50 years
Protein	26% 14.5g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	18% 180mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	798% 18.4mg	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	37% 260mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	17.5% 649g	1.2% 45g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 1.3 times more Vitamin B5, 6.3 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 14.7 times more Vitamin B1, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 7 times more Vitamin B9 and 11.3 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mamey Sapote vs Blanched Almonds:

• Raw Mamey Sapote has 14.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 24.4 times more Magnesium, 9 times more Manganese, 18.5 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Sodium and 15.6 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mamey Sapote has 20.5 times more Omega 3, 1.7 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Energy, 114.2 times more Fat, 23.4 times more Saturated Fat, 1124.1 times more Omega 6, 1.8 times more Fiber and 14.8 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.