Comparing Nutrients in 7 ounces Mamey Sapote VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Mamey Sapote	4%	3%	93%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Mamey Sapote	Brazilnuts	Recommended Dietary Allowance
Energy	8.5% 246kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	100% 32g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	55% 40g	6.38% 4.62g	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	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	% 16g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.1g	% 4.62g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	39% 15g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Mamey Sapote	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.54% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.15% 0.026mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.8% 2.84mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	384% 3.46mg	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	19.3% 1.55mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	26.5% 901mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	NA	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	3.48% 129g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Mamey Sapote VS Brazilnuts per 7 oz

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

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

• 7 ounces of Mamey Sapote have 3.3 times more Vitamin B2, 4.9 times more Vitamin B3, 2.2 times more Vitamin B5, 7.1 times more Vitamin B6 and 32.9 times more Vitamin C than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 47.5 times more Vitamin B1, 3.1 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Mamey Sapote.
• 7 ounces of Mamey Sapote have insufficient amounts of Vitamin B1 and Vitamin B9
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Mamey Sapote as well as Dried Brazilnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Mamey Sapote vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 8.9 times more Calcium, 8.2 times more Copper, 3.1 times more Iron, 34.2 times more Magnesium, 6 times more Manganese, 27.9 times more Phosphorus, 1.5 times more Potassium and 21.4 times more Zinc than Raw Mamey Sapote.
• 7 ounces of Mamey Sapote lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mamey Sapote have 2.3 times more Omega 3, 2.7 times more Carbohydrate, 8.6 times more Sugars and more Fructose than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 5.3 times more Energy, 145.9 times more Fat, 95.5 times more Saturated Fat, 2214.8 times more Omega 6, 1.4 times more Fiber and 9.9 times more Protein than Raw Mamey Sapote.
• 7 ounces of Mamey Sapote provide inadequate amounts of Omega 6

Frequently Asked Questions about Mamey Sapote VS Brazilnuts

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

Mamey Sapote is a good source of vitamins A and C, as well as minerals like potassium and fiber. It also contains antioxidants that support overall health. Brazil nuts, on the other hand, are high in selenium, a mineral important for thyroid function and immune health. Both are nutritious options, but Mamey Sapote may be more beneficial for vitamin and mineral content, while Brazil nuts are a great source of selenium.

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

Both Mamey Sapote and Brazil nuts are nutritious foods, but if your goal is weight loss, Brazil nuts may be a better option. Brazil nuts are lower in calories and higher in fiber compared to Mamey Sapote, making them a more weight-loss-friendly choice. However, portion control and overall balanced diet are key factors in achieving weight loss.

Should I eat more Mamey Sapote or more Brazilnuts 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. Mamey Sapote is a good source of vitamins and minerals but lower in protein compared to Brazil nuts, which are rich in protein and healthy fats. Including both in your diet can help support muscle growth and recovery.

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

Mamey Sapote has a lower environmental impact compared to Brazil nuts. Mamey Sapote trees require less water and land to grow, and they have a smaller carbon footprint in terms of transportation due to their shorter shelf life. Brazil nuts, on the other hand, are wild-harvested in the Amazon rainforest, which can lead to deforestation and habitat destruction. Choosing Mamey Sapote over Brazil nuts can help reduce your ecological footprint.