Comparing Nutrients in 1 pound Brazilnuts VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Brazilnuts	Mamey Sapote	Recommended Dietary Allowance
Energy	103% 2989kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	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	41% 53.3g	112% 146g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	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% 0g	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	% 0g	% 36.3g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 18.6g	g per day for Men 19-50 years
Fiber	89.5% 34g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	116% 65g	11.7% 6.58g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	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	233% 2.8mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	251% 3.27mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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

	Brazilnuts	Mamey Sapote	Recommended Dietary Allowance
Calcium	72.6% 726mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	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	138% 11mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	40.2% 0.93mg	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	470% 3289mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	7.95% 294g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Mamey Sapote per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Mamey Sapote to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Brazilnuts has 47.5 times more Vitamin B1, 3.1 times more Vitamin B9 and 2.7 times more Vitamin E than Mamey Sapote.
• While 1 lb of Raw Mamey Sapote contains 3.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B5, 7.1 times more Vitamin B6 and 32.9 times more Vitamin C than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Dried Brazilnuts as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Mamey Sapote:

• 1 pound of Brazilnuts has 8.9 times more Calcium, 8.2 times more Copper, 3.1 times more Iron, 34.2 times more Magnesium, 6 times more Manganese, 27.9 times more Phosphorus, 1.5 times more Potassium and 21.4 times more Zinc than Mamey Sapote.
• 1 pound of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 5.3 times more Energy, 145.9 times more Fat, 95.5 times more Saturated Fat, 2214.8 times more Omega 6, 1.4 times more Fiber and 9.9 times more Protein than Mamey Sapote.
• While 1 lb of Raw Mamey Sapote contains 2.3 times more Omega 3, 2.7 times more Carbohydrate, 8.6 times more Sugars and more Fructose than Dried Brazilnuts.
• 1 pound of Mamey Sapote provide inadequate amounts of Omega 6