Comparing Nutrients in 7 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	8.5% 246kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	58% 75.5g	130g per day for Men 19-50 years
Sugars	55% 40g	4.65% 3.37g	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	21% 15.2g	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	% 16g	NA	g per day for Men 19-50 years
Sucrose	% 8.1g	NA	g per day for Men 19-50 years
Fiber	28.2% 10.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	4.25% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	13.4% 0.17mg	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	3.47% 14μg	13.4% 53.6μg	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	50.7% 45.6mg	45.4% 41mg	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	28% 4.2mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mamey Sapote	Cassava	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	22% 0.2mg	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	19.3% 1.55mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	33% 0.76mg	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	7.37% 51.6mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	16% 538mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.48% 129g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Cassava per 7 oz

Compare the macro and micronutrient content in 7 oz of Mamey Sapote versus 7 oz of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 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 7 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 seven ounces.
• 7 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Mamey Sapote vs Cassava:

• 7 ounces of Mamey Sapote have 2.1 times more Copper, 2.9 times more Iron and 1.7 times more Potassium than Cassava.
• While 7 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 seven ounces.
• 7 ounces of Mamey Sapote lack sufficient amounts of Zinc
• Both Raw Mamey Sapote as well as Raw Cassava lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mamey Sapote have 4.8 times more Omega 3, 11.8 times more Sugars and 3 times more Fiber than Cassava.
• While 7 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 seven ounces.
• 7 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 seven ounces.

Frequently Asked Questions about Mamey Sapote VS Cassava

What are the health benefits of Mamey Sapote compared to Cassava?

Mamey Sapote is a good source of vitamins A and C, as well as minerals like potassium and copper. It also contains dietary fiber, which can support digestive health. On the other hand, Cassava is rich in carbohydrates and provides some minerals like calcium and phosphorus. However, it is lower in vitamins and fiber compared to Mamey Sapote. Both can be part of a healthy diet, but Mamey Sapote may offer more nutritional benefits overall.

Can I lose weight easier by eating more Mamey Sapote or Cassava?

Both Mamey Sapote and Cassava are nutritious foods, but if your goal is weight loss, Mamey Sapote would be the better choice as it is lower in calories and higher in fiber compared to Cassava. Including a variety of fruits and vegetables in your diet, along with regular physical activity, can help support weight loss in a healthy way.

Should I eat more Mamey Sapote or more Cassava to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both Mamey Sapote and Cassava are nutritious foods, but for muscle building, I would recommend focusing on protein-rich plant foods such as legumes, tofu, tempeh, seitan, quinoa, and nuts and seeds. Incorporating these foods into your diet along with a balanced intake of carbohydrates and fats will support muscle growth and recovery.

What is the environmental impact of producing Mamey Sapote compared to Cassava?

Mamey Sapote has a higher environmental impact compared to Cassava due to factors such as water usage, land usage, and carbon emissions associated with its cultivation. Cassava is a more sustainable option as it requires less water and land to grow, making it a more environmentally friendly choice.