Comparing Nutrients in 300 calories Mamey Sapote VS Oranges with Peel

Weight per 300 calories

• Mamey Sapote: 242g
• Oranges with Peel: 476g

Mamey Sapote has 2 times more energy per 100g than Oranges with Peel . It has average energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Mamey Sapote or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Mamey Sapote	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.7g	56.8% 74g	130g per day for Men 19-50 years
Sugars	67.2% 48.7g	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	25.6% 18.5g	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	% 19.4g	NA	g per day for Men 19-50 years
Sucrose	% 9.9g	NA	g per day for Men 19-50 years
Fiber	34.4% 13g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.62% 0.031mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.46mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	34% 0.44mg	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	4.23% 17μg	35.7% 143μg	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	62% 55.6mg	376% 338mg	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	34% 5.1mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.35% 43.5mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	30% 0.27mg	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	23.6% 1.9mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	6.34% 26.6mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	NA	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	9% 63mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	NA	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	4.24% 157g	10.6% 392g	3700g per day for Men 19-50 years

Mamey Sapote VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Mamey Sapote or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Mamey Sapote vs Oranges with Peel :

• 300 calories of Mamey Sapote have 1.5 times more Vitamin B3 and 3.9 times more Vitamin B6 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 3.7 times more Vitamin A, 15.1 times more Vitamin B1, 1.6 times more Vitamin B5, 8.4 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Mamey Sapote.
• Both Mamey Sapote and Oranges with Peel provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Mamey Sapote have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Raw Mamey Sapote as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mamey Sapote vs Oranges with Peel :

• 300 calories of Mamey Sapote have 1.9 times more Copper than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 7.7 times more Calcium, 2 times more Iron, 2.5 times more Magnesium, 1.7 times more Phosphorus and 2.5 times more Water than Raw Mamey Sapote.
• Both Mamey Sapote and Oranges with Peel contain similar levels of Potassium per 300 calories.
• 300 calories of Mamey Sapote lack sufficient amounts of Calcium
• Both Raw Mamey Sapote as well as Raw Oranges with Peel lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mamey Sapote have 2.6 times more Omega 3 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.6 times more Fiber and 1.8 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Mamey Sapote as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 300 calories.