Comparing Nutrients in 500 calories Sapodilla VS Mamey Sapote

Weight per 500 calories

• Sapodilla: 602g
• Mamey Sapote: 403g

Raw Mamey Sapote has 1.5 times more energy per unit of mass than Raw Sapodilla, which is average in comparison to other foods. Sapodilla having average energy density.

Which food has more nutrients per 500 calories - Sapodilla or Mamey Sapote?

Macros Ratio

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

Macro Nutrients

	Sapodilla	Mamey Sapote	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.83% 6.63g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	0% 0g	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	100% 129g	130g per day for Men 19-50 years
Sugars	NA	112% 81.2g	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	42.6% 31g	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	% 32.3g	g per day for Men 19-50 years
Sucrose	NA	% 16.5g	g per day for Men 19-50 years
Fiber	84% 32g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	4.73% 2.65g	10.4% 5.85g	56g per day for Men 19-50 years

Vitamins

	Sapodilla	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	2% 18μg	3.14% 28.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.53% 1.2mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.5mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	223% 2.9mg	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	21% 84.3μg	7.06% 28.2μg	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	98% 88.6mg	103% 93mg	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	56.7% 8.5mg	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

	Sapodilla	Mamey Sapote	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	57.6% 0.52mg	95% 0.86mg	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	60.2% 4.8mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.3mg	10.6% 44.4mg	420mg per day for Men 19-50 years
Manganese	NA	35.8% 0.82mg	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	10.3% 72.3mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	34% 1163mg	54% 1831mg	3400mg per day for Men 19-50 years
Selenium	6.57% 3.6μg	NA	55μg per day for Men 19-50 years
Sodium	4.8% 72.3mg	1.9% 28.2mg	1500mg per day for Men 19-50 years
Zinc	5.48% 0.6mg	6.96% 0.77mg	11mg per day for Men 19-50 years
Water	12.7% 470g	7.07% 262g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Sapodilla vs Mamey Sapote:

• Raw Sapodilla has 3 times more Vitamin B9 than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 3.9 times more Vitamin B2, 4.8 times more Vitamin B3 and 13 times more Vitamin B6 than Raw Sapodilla.
• Both Raw Sapodilla and Raw Mamey Sapote have similar amounts of Vitamin B5 and Vitamin C per 500 kcal.
• Both Raw Sapodilla as well as Raw Mamey Sapote have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Sapodilla vs Mamey Sapote:

• Raw Sapodilla has 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.
• While Raw Mamey Sapote contains 1.7 times more Copper, 1.5 times more Phosphorus, 1.6 times more Potassium and 1.3 times more Zinc than Raw Sapodilla.

Comparison of macro-nutrients per 500 calories:

• Raw Sapodilla has 3.6 times more Fat and 1.5 times more Fiber than Raw Mamey Sapote.
• While Raw Mamey Sapote contains more Omega 3 and 2.2 times more Protein than Raw Sapodilla.
• Both Raw Sapodilla and Raw Mamey Sapote have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Sapodilla as well as Raw Mamey Sapote have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.