Comparing Nutrients in 500 calories Mamey Sapote VS Roasted Almonds

Weight per 500 calories

• Mamey Sapote: 403g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 4.8 times more energy per unit of mass than Raw Mamey Sapote, which is very high in comparison to other foods. Mamey Sapote having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Mamey Sapote	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	112% 81.2g	5.6% 4.06g	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	42.6% 31g	0.012% 0.008g	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	% 32.3g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 3.97g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	24% 9.1g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	3.14% 28.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	8.75% 0.11mg	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	7.06% 28.2μg	11.5% 46μg	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	103% 93mg	0% 0mg	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	56.7% 8.5mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	102% 0.92mg	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	39.3% 3.15mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	81% 1.87mg	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	15% 105mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	7.07% 262g	0.054% 2g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 1.9 times more Vitamin B3, 6 times more Vitamin B5, 25.5 times more Vitamin B6 and more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 2.3 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Raw Mamey Sapote as well as Dry Roasted Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mamey Sapote vs Roasted Almonds:

• Raw Mamey Sapote has 3.1 times more Potassium and 129.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.1 times more Calcium, 5.3 times more Magnesium, 2.3 times more Manganese, 3.8 times more Phosphorus and 3.6 times more Zinc than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Almonds have similar amounts of Copper and Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mamey Sapote has 39.5 times more Omega 3, 7.4 times more Carbohydrate, 20 times more Sugars, 3694.1 times more Fructose and 2.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.7 times more Fat, 5 times more Saturated Fat, 244 times more Omega 6 and 3 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Mamey Sapote as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.