Comparing Nutrients in 300 calories Mamey Sapote VS Sapodilla

Weight per 300 calories

• Mamey Sapote: 242g
• Sapodilla: 361g

Mamey Sapote has 1.5 times more energy per 100g than Sapodilla. It has average energy density when compared to other foods. Raw Sapodilla having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Sapodilla	2%	11%	87%

Macro Nutrients

	Mamey Sapote	Sapodilla	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	4.1% 3.98g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.23% 0.04g	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	55.5% 72g	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	50.4% 19g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	2.84% 1.6g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Sapodilla	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.2% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.62% 0.031mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.46mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	10.3% 0.13mg	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	12.7% 50.6μg	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	59% 53mg	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	Sapodilla	Recommended Dietary Allowance
Calcium	4.35% 43.5mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	34.5% 0.31mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	6.34% 26.6mg	10.3% 43.4mg	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	6.2% 43.4mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	20.5% 698mg	3400mg per day for Men 19-50 years
Selenium	NA	3.94% 2.17μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	2.9% 43.4mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	4.24% 157g	7.6% 282g	3700g per day for Men 19-50 years

Mamey Sapote VS Sapodilla Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Mamey Sapote vs Sapodilla:

• 300 calories of Mamey Sapote have 3.9 times more Vitamin B2, 4.8 times more Vitamin B3 and 13 times more Vitamin B6 than Sapodilla.
• While 300 kcal of Raw Sapodilla contain 3 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Sapodilla provide similar amounts of Vitamin B5 and Vitamin C per 300 calories.
• 300 calories of Mamey Sapote have insufficient amounts of Vitamin B9
• 300 calories of Sapodilla have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw Mamey Sapote as well as Raw Sapodilla have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Mamey Sapote vs Sapodilla:

• 300 calories of Mamey Sapote have 1.7 times more Copper, 1.5 times more Phosphorus and 1.6 times more Potassium than Sapodilla.
• While 300 kcal of Raw Sapodilla contain 1.7 times more Calcium, 1.5 times more Iron, 1.6 times more Magnesium and 1.8 times more Water than Raw Mamey Sapote.
• 300 calories of Mamey Sapote lack sufficient amounts of Calcium
• Both Raw Mamey Sapote as well as Raw Sapodilla lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Mamey Sapote have more Omega 3 and 2.2 times more Protein than Sapodilla.
• While 300 kcal of Raw Sapodilla contain 1.5 times more Fiber than Raw Mamey Sapote.
• Both Mamey Sapote and Sapodilla offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sapodilla provide inadequate amounts of Omega 3 and Protein
• Both Raw Mamey Sapote as well as Raw Sapodilla provide inadequate amounts of Omega 6 in 300 calories.