Comparing Nutrients in 500 calories Mamey Sapote VS Strawberries

Weight per 500 calories

• Mamey Sapote: 403g
• Strawberries: 1563g

Mamey Sapote has 3.9 times more energy per 100g than Strawberries. It has average energy density when compared to other foods. Raw Strawberries having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Strawberries	7%	7%	86%

Macro Nutrients

	Mamey Sapote	Strawberries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.85g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	63.5% 1g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	8.27% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 129g	92% 120g	130g per day for Men 19-50 years
Sugars	112% 81.2g	105% 76.4g	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	52.6% 38g	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	% 31g	g per day for Men 19-50 years
Sucrose	% 16.5g	% 7.34g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Strawberries	Recommended Dietary Allowance
Vitamin A	3.14% 28.2μg	1.74% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	223% 2.9mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.9% 2.97μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.06% 28.2μg	94% 375μg	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	1021% 919mg	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	30.2% 4.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.6% 34.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Strawberries	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.7% 68.8μg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	10.6% 44.4mg	48.4% 203mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	262% 6.03mg	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	53.6% 375mg	700mg per day for Men 19-50 years
Potassium	54% 1831mg	70.3% 2391mg	3400mg per day for Men 19-50 years
Selenium	NA	11.4% 6.25μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.2mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	6.96% 0.77mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	7.07% 262g	38.4% 1421g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 1.4 times more Vitamin B2, 4 times more Vitamin B6 and 1.9 times more Vitamin E than Raw Strawberries.
• While Raw Strawberries contain 7.2 times more Vitamin B1, 13.3 times more Vitamin B9 and 9.9 times more Vitamin C than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Strawberries have similar amounts of Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Raw Mamey Sapote as well as Raw Strawberries have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Mamey Sapote vs Strawberries:

• Raw Strawberries contain 3.4 times more Calcium, 2 times more Iron, 4.6 times more Magnesium, 7.3 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 2.9 times more Zinc and 5.4 times more Water than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Strawberries have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Strawberries contain 3.1 times more Omega 3, 31.7 times more Omega 6, 1.4 times more Fiber and 1.8 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote and Raw Strawberries have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 500 kcal.
• Both Raw Mamey Sapote as well as Raw Strawberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.