Comparing Nutrients in 300 calories Rose-apples VS Mamey Sapote

Weight per 300 calories

• Rose-apples: 1200g
• Mamey Sapote: 242g

Raw Mamey Sapote has 5 times more energy per unit of mass than Raw Rose-apples, which is average in comparison to other foods. Rose-apples having very low energy density.

Discover which food has more nutrients per 300 calories - Rose-apples or Mamey Sapote?

Macros Ratio

	Protein	Fat	Carbs
Rose-apples	9%	10%	81%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Rose-apples	Mamey Sapote	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.4g	59.7% 77.7g	130g per day for Men 19-50 years
Sugars	NA	67.2% 48.7g	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	25.6% 18.5g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	NA	% 9.9g	g per day for Men 19-50 years
Fiber	NA	34.4% 13g	38g per day for Men 19-50 years
Protein	13% 7.2g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Rose-apples	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	22.7% 204μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	2.62% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	21.7% 3.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	134% 1.74mg	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	NA	4.23% 17μg	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	297% 268mg	62% 55.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	34% 5.1mg	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

	Rose-apples	Mamey Sapote	Recommended Dietary Allowance
Calcium	34.8% 348mg	4.35% 43.5mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	57.3% 0.52mg	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	10.5% 0.84mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14.3% 60mg	6.34% 26.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	21.5% 0.49mg	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	13.7% 96mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	43.4% 1476mg	32.3% 1098mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	6.55% 0.72mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	30% 1116g	4.24% 157g	3700g per day for Men 19-50 years

Rose-apples VS Mamey Sapote Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rose-apples or Mamey Sapote?

Lets compare vitamin content per 300 calories of Rose-apples vs Mamey Sapote:

• 300 calories of Rose-apples have 12 times more Vitamin A, 7.6 times more Vitamin B1, 1.3 times more Vitamin B2, 2.8 times more Vitamin B3 and 4.8 times more Vitamin C than Mamey Sapote.
• 300 calories of Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Rose-apples as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Rose-apples vs Mamey Sapote:

• 300 calories of Rose-apples have 8 times more Calcium, 2.3 times more Magnesium, 1.5 times more Phosphorus, 1.3 times more Potassium, 1.6 times more Zinc and 7.1 times more Water than Mamey Sapote.
• While 300 kcal of Raw Mamey Sapote contain 2.7 times more Copper, 2.2 times more Iron and 1.4 times more Manganese than Raw Rose-apples.
• 300 calories of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rose-apples have 2.1 times more Protein than Mamey Sapote.
• Both Rose-apples and Mamey Sapote offer comparable quantities of Energy and Carbohydrate per 300 calories.