Comparing Nutrients in 1 kilogram Mamey Sapote VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mamey Sapote	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	42.8% 1240kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	163% 52g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	185% 241g	130g per day for Men 19-50 years
Sugars	278% 201g	37.7% 27.3g	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	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	292% 111g	38g per day for Men 19-50 years
Protein	26% 14.5g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Roasted Sunflower Seeds	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.5% 14.3mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	554% 7.2mg	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	18% 180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	237% 2.13mg	2033% 18.3mg	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	475% 38mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	917% 21mg	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	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	134% 4540mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	NA	1442% 793μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	481% 53mg	11mg per day for Men 19-50 years
Water	17.5% 649g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mamey Sapote vs Roasted Sunflower Seeds:

• Raw Mamey Sapote has 16.4 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 8.2 times more Vitamin B1, 2.1 times more Vitamin B2, 4.9 times more Vitamin B3, 17.7 times more Vitamin B5, 33.9 times more Vitamin B9 and 12.4 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Mamey Sapote as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Mamey Sapote vs Roasted Sunflower Seeds:

• Raw Mamey Sapote has 54.1 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 3.9 times more Calcium, 8.6 times more Copper, 4.9 times more Iron, 11.7 times more Magnesium, 10.3 times more Manganese, 44.4 times more Phosphorus, 1.9 times more Potassium and 27.8 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mamey Sapote has 1.3 times more Carbohydrate and 7.4 times more Sugars than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 4.7 times more Energy, 108.3 times more Fat, 30.9 times more Saturated Fat, 2980.2 times more Omega 6, 2.1 times more Fiber and 13.3 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Omega 3 per 1 kg.
• Both Raw Mamey Sapote as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.