Comparing Nutrients in 7 ounces Almonds VS Mamey Sapote

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Mamey Sapote	4%	3%	93%

Macro Nutrients

	Almonds	Mamey Sapote	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	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	33% 42.8g	49% 63.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 16g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 8.1g	g per day for Men 19-50 years
Fiber	65.3% 25g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	75% 42g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Almonds	Mamey Sapote	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	2.15% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	17.8% 2.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	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	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	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	0% 0mg	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	339% 51mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Mamey Sapote	Recommended Dietary Allowance
Calcium	53.4% 534mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	17.6% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.48% 129g	3700g per day for Men 19-50 years

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

• Almonds have 15.8 times more Vitamin B1, 9.8 times more Vitamin B2, 2.5 times more Vitamin B3, 6.3 times more Vitamin B9 and 12.1 times more Vitamin E than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 5.3 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds and Raw Mamey Sapote have similar amounts of Vitamin B5 per 7 oz.
• Both Almonds as well as Raw Mamey Sapote have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Mamey Sapote:

• Almonds have 14.9 times more Calcium, 4.8 times more Copper, 4.8 times more Iron, 24.5 times more Magnesium, 10.7 times more Manganese, 18.5 times more Phosphorus, 1.6 times more Potassium and 16.4 times more Zinc than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 14.7 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.7 times more Energy, 108.5 times more Fat, 22.5 times more Saturated Fat, 1120.4 times more Omega 6, 2.3 times more Fiber and 14.6 times more Protein than Raw Mamey Sapote.
• While Raw Mamey Sapote contains 27.3 times more Omega 3, 1.5 times more Carbohydrate, 4.6 times more Sugars and 69.6 times more Fructose than Almonds.
• Both Almonds as well as Raw Mamey Sapote have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.