Comparing Nutrients in 500 calories Mamey Sapote VS Sunflower Seed Butter

Weight per 500 calories

• Mamey Sapote: 403g
• Sunflower Seed Butter: 81g

Sunflower Seed Butter no Salt has 5 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.

Discover which food has more nutrients per 500 calories - Mamey Sapote or Sunflower Seed Butter?

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Sunflower Seed Butter	10%	75%	15%

Macro Nutrients

	Mamey Sapote	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	46% 44.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	46.4% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	14.5% 19g	130g per day for Men 19-50 years
Sugars	112% 81.2g	11.8% 8.54g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 8.5g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	12% 4.6g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	3.14% 28.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	3.58% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	34.3% 0.45mg	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	48% 192μg	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	2.43% 2.2mg	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	124% 18.5mg	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

	Mamey Sapote	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	144% 1.3mg	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	41.7% 3.34mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	73% 1.68mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	154% 84.6μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	0.16% 2.43mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	36% 3.96mg	11mg per day for Men 19-50 years
Water	7.07% 262g	0.014% 0.5g	3700g per day for Men 19-50 years

Mamey Sapote VS Sunflower Seed Butter Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Mamey Sapote or Sunflower Seed Butter?

Lets compare vitamin content per 500 calories of Mamey Sapote vs Sunflower Seed Butter:

• 500 calories of Mamey Sapote have 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 6.5 times more Vitamin B6 and 42.4 times more Vitamin C than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 6.8 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Butter provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Mamey Sapote have insufficient amounts of Vitamin B9
• 500 calories of Sunflower Seed Butter have insufficient amounts of Vitamin C
• Both Raw Mamey Sapote as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B1 and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Mamey Sapote vs Sunflower Seed Butter:

• 500 calories of Mamey Sapote have 3.9 times more Potassium than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 1.5 times more Copper, 5.7 times more Magnesium, 2 times more Manganese, 5.1 times more Phosphorus and 5.2 times more Zinc than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Butter contain similar levels of Iron per 500 calories.
• 500 calories of Mamey Sapote lack sufficient amounts of Zinc
• Both Raw Mamey Sapote as well as Sunflower Seed Butter no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mamey Sapote have 8.2 times more Omega 3, 6.8 times more Carbohydrate, 9.5 times more Sugars, more Fructose and 4.7 times more Fiber than Sunflower Seed Butter.
• While 500 kcal of Sunflower Seed Butter no Salt contain 24.1 times more Fat, 5.6 times more Saturated Fat, 177.9 times more Omega 6 and 2.4 times more Protein than Raw Mamey Sapote.
• Both Mamey Sapote and Sunflower Seed Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Mamey Sapote provide inadequate amounts of Omega 6
• 500 calories of Sunflower Seed Butter provide inadequate amounts of Omega 3