Comparing Nutrients in 1 pound Mamey Sapote VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Oranges	7%	2%	91%

Macro Nutrients

	Mamey Sapote	Oranges	Recommended Dietary Allowance
Energy	19.4% 562kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	41% 53.3g	130g per day for Men 19-50 years
Sugars	126% 91g	58.5% 42.4g	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	NA	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	NA	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	28.6% 11g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Oranges	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	21% 0.27mg	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	7.94% 31.8μg	34% 136μg	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	268% 241mg	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	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Oranges	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	22.7% 0.2mg	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	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	4.93% 0.11mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	7.95% 294g	10.6% 393g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 2.9 times more Vitamin B2, 5.1 times more Vitamin B3, 1.6 times more Vitamin B5, 12 times more Vitamin B6 and 11.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain 1.6 times more Vitamin A, 6.7 times more Vitamin B1, 4.3 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Raw Oranges have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Mamey Sapote vs Oranges:

• Raw Mamey Sapote has 4.7 times more Copper, 7.8 times more Iron, 8.2 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 2.7 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Calcium and 1.3 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Oranges have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Mamey Sapote has 2.6 times more Energy, 11.7 times more Omega 3, 2.7 times more Carbohydrate, 2.2 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Raw Oranges.
• Both Raw Mamey Sapote as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.