Comparing Nutrients in 500 calories Mamey Sapote VS Soursop

Weight per 500 calories

• Mamey Sapote: 403g
• Soursop: 758g

Mamey Sapote has 1.9 times more energy per 100g than Soursop. It has average energy density when compared to other foods. Raw Soursop having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Soursop	5%	4%	91%

Macro Nutrients

	Mamey Sapote	Soursop	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	98% 128g	130g per day for Men 19-50 years
Sugars	112% 81.2g	141% 103g	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	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	% 32.3g	NA	g per day for Men 19-50 years
Sucrose	% 16.5g	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	65.8% 25g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	13.5% 7.58g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Soursop	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	34.4% 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	26.5% 106μg	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	173% 156mg	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	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.53% 3.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Soursop	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	72.4% 0.65mg	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	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	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	15% 105mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	62% 2106mg	3400mg per day for Men 19-50 years
Selenium	NA	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	7.07% 262g	16.6% 615g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 1.2 times more Vitamin B2, 6.5 times more Vitamin B6 and 14 times more Vitamin E than Raw Soursop.
• While Raw Soursop contains 10.1 times more Vitamin B1, 3.8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Soursop have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Raw Mamey Sapote as well as Raw Soursop have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mamey Sapote vs Soursop:

• Raw Mamey Sapote has 1.3 times more Copper than Raw Soursop.
• While Raw Soursop contains 1.5 times more Calcium, 1.4 times more Iron, 3.6 times more Magnesium, 2 times more Phosphorus, 3.8 times more Sodium and 2.4 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Soursop have similar amounts of Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mamey Sapote has more Omega 3 than Raw Soursop.
• While Raw Soursop contains 1.3 times more Sugars and 1.3 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Soursop have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Mamey Sapote as well as Raw Soursop have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.