Comparing Nutrients in 1 pound Almonds VS Mamey Sapote

Macros Ratio

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

Macro Nutrients

	Almonds	Mamey Sapote	Recommended Dietary Allowance
Energy	91% 2626kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	112% 146g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	126% 91g	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	0.69% 0.5g	48% 34.7g	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	% 0.77g	% 36.3g	g per day for Men 19-50 years
Sucrose	% 18g	% 18.6g	g per day for Men 19-50 years
Fiber	149% 56.7g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	171% 96g	11.7% 6.58g	56g per day for Men 19-50 years

Vitamins

	Almonds	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	251% 3.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	7.94% 31.8μg	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	0% 0mg	116% 104mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	775% 116mg	64% 9.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Mamey Sapote	Recommended Dietary Allowance
Calcium	122% 1220mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	107% 0.97mg	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	210% 17mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	40.2% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.95% 294g	3700g per day for Men 19-50 years

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

• Almonds have 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.
• While Raw Mamey Sapote contains 5.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Raw Mamey Sapote have similar amounts of Vitamin B5 per 1 lb.
• Both Almonds as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Almonds vs Mamey Sapote:

• Almonds have 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.
• While Raw Mamey Sapote contains 14.7 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Raw Mamey Sapote contains 27.3 times more Omega 3, 1.5 times more Carbohydrate, 4.6 times more Sugars and 69.6 times more Fructose than Almonds.
• Both Almonds as well as Raw Mamey Sapote have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.