Comparing Nutrients in 5 ounces Mamey Sapote VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Cassava	3%	2%	95%

Macro Nutrients

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Energy	6.06% 176kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.5g	41.5% 54g	130g per day for Men 19-50 years
Sugars	39.4% 28.5g	3.32% 2.4g	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	15% 11g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.8g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	3.44% 1.93g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	7.57% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	9.6% 0.12mg	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	2.5% 9.92μg	9.57% 38.3μg	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	36.2% 32.6mg	32.4% 29mg	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	20% 3mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	15.7% 0.14mg	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	14% 1.1mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	23.7% 0.54mg	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	5.26% 37mg	5.47% 38.3mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.3% 84.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Cassava per 5 oz

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

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

• 5 ounces of Mamey Sapote have 2.4 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 8.2 times more Vitamin B6 and 11.1 times more Vitamin E than Cassava.
• While 5 oz of Raw Cassava contain 6.7 times more Vitamin B1 and 3.9 times more Vitamin B9 than Raw Mamey Sapote.
• Both Mamey Sapote and Cassava provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 5 ounces of Cassava have insufficient amounts of Vitamin E
• Both Raw Mamey Sapote as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Mamey Sapote vs Cassava:

• 5 ounces of Mamey Sapote have 2.1 times more Copper, 2.9 times more Iron and 1.7 times more Potassium than Cassava.
• While 5 oz of Raw Cassava contain 1.9 times more Magnesium, 1.9 times more Manganese and 1.8 times more Zinc than Raw Mamey Sapote.
• Both Mamey Sapote and Cassava contain similar levels of Phosphorus per five ounces.
• 5 ounces of Mamey Sapote lack sufficient amounts of Zinc
• Both Raw Mamey Sapote as well as Raw Cassava lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mamey Sapote have 4.8 times more Omega 3, 11.8 times more Sugars and 3 times more Fiber than Cassava.
• While 5 oz of Raw Cassava contain 1.3 times more Energy than Raw Mamey Sapote.
• Both Mamey Sapote and Cassava offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Cassava provide inadequate amounts of Omega 3
• Both Raw Mamey Sapote as well as Raw Cassava provide inadequate amounts of Omega 6 in five ounces.