Comparing Nutrients in 1 pound Mamey Sapote VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Mamey Sapote	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	19.4% 562kcal	51% 1479kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	7.53% 7.3g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 146g	125% 163g	130g per day for Men 19-50 years
Sugars	126% 91g	NA	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	62% 23.6g	38g per day for Men 19-50 years
Protein	11.7% 6.58g	389% 218g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.9% 0.059mg	1205% 14.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	93% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	599% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	251% 3.27mg	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	NA	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

	Mamey Sapote	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	51.7% 517mg	1000mg per day for Men 19-50 years
Copper	107% 0.97mg	863% 7.77mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	374% 1569mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.93mg	389% 8.96mg	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	446% 3125mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	NA	480% 264μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	204% 22.5mg	11mg per day for Men 19-50 years
Water	7.95% 294g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Sunflower Seed Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Mamey Sapote vs Sunflower Seed Flour:

• 1 pound of Mamey Sapote has 17.7 times more Vitamin C than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 245.2 times more Vitamin B1, 2.3 times more Vitamin B2, 5.1 times more Vitamin B3, 16.6 times more Vitamin B5 and 31.7 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 1 pound of Sunflower Seed Flour have insufficient amounts of Vitamin C
• Both Raw Mamey Sapote as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Mamey Sapote vs Sunflower Seed Flour:

• 1 pound of Mamey Sapote has 6.8 times more Potassium than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 6.3 times more Calcium, 8 times more Copper, 8.5 times more Iron, 31.5 times more Magnesium, 9.7 times more Manganese, 26.5 times more Phosphorus and 26.1 times more Zinc than Raw Mamey Sapote.
• 1 pound of Mamey Sapote lack sufficient amounts of Calcium and Zinc
• 1 pound of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mamey Sapote has 41 times more Omega 3 than Sunflower Seed Flour.
• While 1 lb of Partially Defatted Sunflower Seed Flour contains 2.6 times more Energy, 78.9 times more Omega 6 and 33.1 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Flour offer comparable quantities of Carbohydrate and Fiber per one pound.
• 1 pound of Mamey Sapote provide inadequate amounts of Omega 6
• 1 pound of Sunflower Seed Flour provide inadequate amounts of Omega 3