Comparing Nutrients in 1 pound Mamey Sapote VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Navy Beans	26%	4%	70%

Macro Nutrients

	Mamey Sapote	Navy Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	153% 2.44g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	8.94% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	212% 276g	130g per day for Men 19-50 years
Sugars	126% 91g	24.3% 17.6g	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	48% 34.7g	0% 0g	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	% 36.3g	% 0.95g	g per day for Men 19-50 years
Sucrose	% 18.6g	% 15g	g per day for Men 19-50 years
Fiber	64.5% 24.5g	183% 69.4g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	181% 101g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Navy Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	293% 3.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	149% 1.94mg	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	7.94% 31.8μg	413% 1651μg	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	116% 104mg	NA	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	64% 9.57mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Navy Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	420% 3.8mg	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	44.2% 3.54mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	189% 794mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	280% 6.43mg	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	17% 118mg	264% 1846mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	158% 5375mg	3400mg per day for Men 19-50 years
Selenium	NA	91% 50μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	7.95% 294g	1.5% 55g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Navy Beans per 1 lb

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

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

• 1 pound of Mamey Sapote has 1.7 times more Vitamin B6 and 105.5 times more Vitamin E than Navy Beans.
• While 1 lb of Raw Navy Beans contains 59.6 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 52 times more Vitamin B9 than Raw Mamey Sapote.
• 1 pound of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 pound of Navy Beans have insufficient amounts of Vitamin E
• Both Raw Mamey Sapote as well as Raw Navy Beans have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Mamey Sapote vs Navy Beans:

• 1 lb of Raw Navy Beans contains 8.2 times more Calcium, 3.9 times more Copper, 7 times more Iron, 15.9 times more Magnesium, 7 times more Manganese, 15.7 times more Phosphorus, 2.6 times more Potassium and 19.2 times more Zinc than Raw Mamey Sapote.
• 1 pound of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mamey Sapote has 5.2 times more Sugars and more Fructose than Navy Beans.
• While 1 lb of Raw Navy Beans contains 2.7 times more Energy, 6.6 times more Omega 3, 1.9 times more Carbohydrate, 2.8 times more Fiber and 15.4 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw Navy Beans provide inadequate amounts of Omega 6 in one pound.