Comparing Nutrients in 500 calories Mamey Sapote VS Canned Strawberries, Heavy Syrup

Weight per 500 calories

• Mamey Sapote: 403g
• Canned Strawberries, Heavy Syrup: 544g

Mamey Sapote has 1.3 times more energy per 100g than Canned Strawberries, Heavy Syrup. It has average energy density when compared to other foods. Heavy Syrup Pack Canned Strawberries having average energy density.

Which food has more nutrients per 500 calories - Mamey Sapote or Canned Strawberries, Heavy Syrup?

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Canned Strawberries, Heavy Syrup	2%	2%	96%

Macro Nutrients

	Mamey Sapote	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	1.46% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.24% 0.076g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.4% 0.41g	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	164% 119g	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	24.3% 9.24g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Vitamin A	3.14% 28.2μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	1.94% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	20.5% 0.27mg	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	38% 152μg	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	191% 172mg	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	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.8% 8.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Canned Strawberries, Heavy Syrup	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	7.07% 70.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	38% 0.34mg	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	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	10.4% 43.5mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	47.3% 1.1mg	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	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	13.7% 467mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	1.45% 21.7mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	7.07% 262g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mamey Sapote vs Canned Strawberries, Heavy Syrup:

• Raw Mamey Sapote has 2.5 times more Vitamin B2, 18.6 times more Vitamin B3, 1.6 times more Vitamin B5, 10.9 times more Vitamin B6 and 8.2 times more Vitamin E than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 2.2 times more Vitamin B1, 5.4 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mamey Sapote vs Canned Strawberries, Heavy Syrup:

• Raw Mamey Sapote has 2.5 times more Copper, 1.6 times more Phosphorus, 3.9 times more Potassium and 1.6 times more Zinc than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.3 times more Manganese and 1.6 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Heavy Syrup Pack Canned Strawberries have similar amounts of Calcium, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mamey Sapote has 2.4 times more Fiber and 1.9 times more Protein than Heavy Syrup Pack Canned Strawberries.
• While Heavy Syrup Pack Canned Strawberries contain 1.5 times more Sugars than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Heavy Syrup Pack Canned Strawberries have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Mamey Sapote as well as Heavy Syrup Pack Canned Strawberries have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.