Comparing Nutrients in 5 ounces Mamey Sapote VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Mamey Sapote	Blanched Almonds	Recommended Dietary Allowance
Energy	6.06% 176kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	103% 17.5g	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	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	39.4% 28.5g	9.05% 6.56g	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	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.8g	% 6.32g	g per day for Men 19-50 years
Fiber	20% 7.65g	37% 14g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.54% 0.018mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.03mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	12.5% 0.16mg	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	17.4% 69.5μg	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	0% 0mg	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	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	162% 1.46mg	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	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	113% 2.6mg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.17% 6.4g	3700g per day for Men 19-50 years

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

• Raw Mamey Sapote has 1.3 times more Vitamin B5, 6.3 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• While Blanched Almonds contain 14.7 times more Vitamin B1, 6.1 times more Vitamin B2, 2.4 times more Vitamin B3, 7 times more Vitamin B9 and 11.3 times more Vitamin E than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mamey Sapote vs Blanched Almonds:

• Raw Mamey Sapote has 14.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 13.1 times more Calcium, 4.8 times more Copper, 4.2 times more Iron, 24.4 times more Magnesium, 9 times more Manganese, 18.5 times more Phosphorus, 1.5 times more Potassium, 2.7 times more Sodium and 15.6 times more Zinc than Raw Mamey Sapote.

Comparison of macro-nutrients per 5 ounces:

• Raw Mamey Sapote has 20.5 times more Omega 3, 1.7 times more Carbohydrate, 4.3 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Energy, 114.2 times more Fat, 23.4 times more Saturated Fat, 1124.1 times more Omega 6, 1.8 times more Fiber and 14.8 times more Protein than Raw Mamey Sapote.
• Both Raw Mamey Sapote as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.