Comparing Nutrients in 7 ounces Broccoli VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Broccoli	Mamey Sapote	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	49% 63.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	55% 40g	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	1.86% 1.35g	21% 15.2g	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	% 0.97g	% 16g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 8.1g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	10% 5.6g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	110% 1.43mg	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	31.3% 125μg	3.47% 14μg	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	197% 177mg	50.7% 45.6mg	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	10.3% 1.55mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Mamey Sapote	Recommended Dietary Allowance
Calcium	9.33% 93mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	47% 0.42mg	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	18% 1.45mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	17.6% 0.4mg	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	18.7% 131mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	NA	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.8% 177g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Mamey Sapote:

• Raw Broccoli has 4.4 times more Vitamin A, 5.5 times more Vitamin B1, 1.4 times more Vitamin B5, 9 times more Vitamin B9 and 3.9 times more Vitamin C than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 2.2 times more Vitamin B3, 4.1 times more Vitamin B6 and 2.7 times more Vitamin E than Raw Broccoli.
• Both Raw Broccoli and Raw Mamey Sapote have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Broccoli as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Mamey Sapote:

• Raw Broccoli has 2.6 times more Calcium, 1.9 times more Magnesium, 2.5 times more Phosphorus, 4.7 times more Sodium, 2.2 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 4.3 times more Copper and 1.4 times more Potassium than Raw Broccoli.
• Both Raw Broccoli and Raw Mamey Sapote have similar amounts of Iron and Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 1.9 times more Protein than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 3.6 times more Energy, 1.3 times more Omega 3, 4.8 times more Carbohydrate, 11.8 times more Sugars, 11.3 times more Fructose and 2.1 times more Fiber than Raw Broccoli.
• Both Raw Broccoli as well as Raw Mamey Sapote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.