Comparing Nutrients in 7 ounces Carrots VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Carrots	Mamey Sapote	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	14.6% 19g	49% 63.7g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	% 16g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 8.1g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Carrots	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	184% 1657μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Mamey Sapote	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.74% 175g	3.48% 129g	3700g per day for Men 19-50 years

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

• Raw Carrots have 119.3 times more Vitamin A, 5.1 times more Vitamin B1 and 2.7 times more Vitamin B9 than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 2 times more Vitamin B2, 1.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 3.9 times more Vitamin C and 3.2 times more Vitamin E than Raw Carrots.
• Both Raw Carrots as well as Raw Mamey Sapote have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Mamey Sapote:

• Raw Carrots have 1.8 times more Calcium, 1.3 times more Phosphorus, 9.9 times more Sodium, 1.3 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 4.7 times more Copper, 2.6 times more Iron, 1.4 times more Manganese and 1.4 times more Potassium than Raw Carrots.
• Both Raw Carrots and Raw Mamey Sapote have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Mamey Sapote contains 3 times more Energy, 41 times more Omega 3, 3.4 times more Carbohydrate, 4.2 times more Sugars, 13.9 times more Fructose, 1.9 times more Fiber and 1.6 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Mamey Sapote have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.