Comparing Nutrients in 1 pound Mamey Sapote VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Mamey Sapote	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	19.4% 562kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	126% 91g	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	% 18.6g	NA	g per day for Men 19-50 years
Fiber	64.5% 24.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	45.4% 0.59mg	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	76% 304μg	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	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	19% 0.17mg	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	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	58% 1.33mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	7.95% 294g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Mamey Sapote vs Frozen Chopped Broccoli:

• Raw Mamey Sapote has 1.2 times more Vitamin B2, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.7 times more Vitamin E than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 7.4 times more Vitamin A, 4.1 times more Vitamin B1, 9.6 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Mamey Sapote vs Frozen Chopped Broccoli:

• Raw Mamey Sapote has 5.6 times more Copper and 2.1 times more Potassium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.1 times more Calcium, 1.6 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.4 times more Sodium, 2.5 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mamey Sapote has 4.8 times more Energy, 6.7 times more Carbohydrate, 14.9 times more Sugars, 9.2 times more Fructose and 1.8 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.3 times more Omega 3 and 1.9 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.