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Comparing Nutrients in 500 calories Mamey SapoteVS Baked White Potatoes

Weight per 500 calories

Mamey Sapote
403g
Baked White Potatoes
544g

Mamey Sapote has 1.3 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Mamey Sapote or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Mamey Sapote
4%
3%
93%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.85g
Fat
0.84%0.82g
1.85 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.13%0.68g
Saturated Fat
0.68%0.22g
0.68 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.7%0.33g
Omega 3
5.1%0.082g
0.33 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.26%0.044g
Omega 6
1.57%0.27g
0.044 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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100%129g
Carbohydrate
88%115g
129 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Fruits rich in Carbohydrate
112%81.2g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
81.2 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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42.6%31g
Fructose
2.7%1.96g
≤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]
31 gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%32.3g
Glucose
%3.42g
32.3 gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16.5g
Sucrose
%2.17g
16.5 gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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57.3%21.8g
Fiber
30%11.4g
21.8 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Fruits rich in Fiber
10.4%5.85g
Protein
20.4%11.4g
5.85 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

3.14%28.2μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
28.2 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.37%0.052mg
Vitamin B1
21.7%0.26mg
Thiamine
0.052 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36%0.47mg
Vitamin B2
18%0.23mg
Riboflavin
0.47 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.77mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
5.77 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
1.6 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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223%2.9mg
Vitamin B6
88.2%1.15mg
Pyridoxine
2.9 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.06%28.2μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
28.2 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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103%93mg
Vitamin C
76%68.5mg
Ascorbic acid
93 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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NA
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
NA IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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56.7%8.5mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
8.5 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
NA μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

7.26%72.6mg
Calcium
5.43%54.3mg
72.6 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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95%0.86mg
Copper
76.7%0.69mg
0.86 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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39.3%3.15mg
Iron
43.5%3.48mg
3.15 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.6%44.4mg
Magnesium
35%147mg
44.4 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.8%0.82mg
Manganese
44.7%1.03mg
0.82 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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15%105mg
Phosphorus
58.2%408mg
105 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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54%1831mg
Potassium
87%2957mg
1831 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
4.94%2.7μg
NA μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.9%28.2mg
Sodium
2.54%38mg
28.2 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.96%0.77mg
Zinc
17.3%1.9mg
0.77 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.07%262g
Water
11%410g
262 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Mamey Sapote vs Baked White Potatoes:
Comparing minerals per 500 calories for Mamey Sapote vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: