Comparing Nutrients in 1 pound Valencia Oranges VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Valencia Oranges	Mamey Sapote	Recommended Dietary Allowance
Energy	7.66% 222kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	112% 146g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 36.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.6g	g per day for Men 19-50 years
Fiber	30% 11.3g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	11.7% 6.58g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	64% 9.57mg	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

	Valencia Oranges	Mamey Sapote	Recommended Dietary Allowance
Calcium	18% 181mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	44.2% 3.54mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	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	11% 77mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	10.6% 392g	7.95% 294g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.7 times more Vitamin A, 6.7 times more Vitamin B1, 5.6 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 2.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5 and 11.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Mamey Sapote:

• Raw Valencia Oranges have 2.2 times more Calcium and 1.3 times more Water than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 5.8 times more Copper, 8.7 times more Iron, 8.9 times more Manganese, 1.5 times more Phosphorus, 2.5 times more Potassium and 3.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Raw Mamey Sapote have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mamey Sapote contains 2.5 times more Energy, 5.1 times more Omega 3, 2.7 times more Carbohydrate, 2.2 times more Fiber and 1.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Raw Mamey Sapote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.