Comparing Nutrients in 5 ounces Boiled Broccoli VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Boiled Broccoli	Mamey Sapote	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	0.092% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	35% 45.5g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	39.4% 28.5g	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	1.45% 1.05g	15% 11g	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	% 0.69g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 5.8g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	20% 7.65g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	12% 109μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	1.54% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	12.7% 2.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	78.5% 1.02mg	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	38.3% 153μg	2.5% 9.92μg	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	102% 92mg	36.2% 32.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.7% 2.06mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Mamey Sapote	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	33.5% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	12.6% 0.29mg	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	13.6% 95mg	5.26% 37mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.4% 127g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Mamey Sapote per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Mamey Sapote to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Mamey Sapote:

• 5 ounces of Boiled Broccoli have 11 times more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B5, 15.4 times more Vitamin B9 and 2.8 times more Vitamin C than Mamey Sapote.
• While 5 oz of Raw Mamey Sapote contain 2.6 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Mamey Sapote provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Mamey Sapote have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B9
• Both Boiled and Drained Broccoli as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Mamey Sapote:

• 5 ounces of Boiled Broccoli have 2.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Phosphorus, 5.9 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Mamey Sapote.
• While 5 oz of Raw Mamey Sapote contain 3.5 times more Copper and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Mamey Sapote contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Broccoli have 1.5 times more Omega 3 and 1.6 times more Protein than Mamey Sapote.
• While 5 oz of Raw Mamey Sapote contain 3.5 times more Energy, 4.5 times more Carbohydrate, 14.5 times more Sugars, 10.4 times more Fructose and 1.6 times more Fiber than Boiled and Drained Broccoli.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Raw Mamey Sapote provide inadequate amounts of Omega 6 in five ounces.