Comparing Nutrients in 1 kilogram Mamey Sapote VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mamey Sapote	Oranges with Peel	Recommended Dietary Allowance
Energy	42.8% 1240kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	119% 155g	130g per day for Men 19-50 years
Sugars	278% 201g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	26% 14.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	141% 21mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	18% 180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	57.6% 1960mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	17.5% 649g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Mamey Sapote vs Oranges with Peel :

• 1 kilogram of Mamey Sapote has 2.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.2 times more Vitamin B5 and 7.7 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.7 times more Vitamin B1, 4.3 times more Vitamin B9 and 3.1 times more Vitamin C than Raw Mamey Sapote.
• 1 kilogram of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Raw Mamey Sapote as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Mamey Sapote vs Oranges with Peel :

• 1 kilogram of Mamey Sapote has 3.7 times more Copper and 2.3 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Calcium, 1.3 times more Magnesium and 1.3 times more Water than Raw Mamey Sapote.
• Both Mamey Sapote and Oranges with Peel contain similar levels of Iron and Phosphorus per one kilogram.
• 1 kilogram of Mamey Sapote lack sufficient amounts of Calcium
• Both Raw Mamey Sapote as well as Raw Oranges with Peel lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mamey Sapote has 2 times more Energy, 5.1 times more Omega 3, 2.1 times more Carbohydrate and 1.2 times more Fiber than Oranges with Peel .
• Both Mamey Sapote and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Mamey Sapote as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in one kilogram.