Comparing Nutrients in 14 ounces Mamey SapoteVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Mamey Sapote

93%

Boiled Broccoli

23%

68%

14 oz ▼

Macro Nutrients

Mamey Sapotevs Boiled Broccoli

17%492kcal

Energy

4.8%139kcal

492 kcalvs139 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.83g

Fat

1.68%1.63g

1.83 gvs1.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

0.98%0.31g

0.67 gvs0.31 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20.3%0.33g

Omega 3

29.5%0.47g

0.33 gvs0.47 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.26%0.044g

Omega 6

1.2%0.2g

0.044 gvs0.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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98%127g

Carbohydrate

22%28.5g

127 gvs28.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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110%80g

Sugars

7.6%5.5g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

80 gvs5.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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42%30.4g

Fructose

4.05%2.94g

≤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]

30.4 gvs2.94 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%31.8g

Glucose

%1.94g

31.8 gvs1.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%16.2g

Sucrose

%0.32g

16.2 gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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56.4%21.4g

Fiber

34.5%13g

21.4 gvs13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.3%5.75g

Protein

17%9.45g

5.75 gvs9.45 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mamey Sapotevs Boiled Broccoli

3.1%27.8μg

Vitamin A

34%306μg

RAE, retinol activity equivalents

27.8 μgvs306 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4.3%0.052mg

Vitamin B1

21%0.25mg

Thiamine

0.052 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35.4%0.46mg

Vitamin B2

37.6%0.49mg

Riboflavin

0.46 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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35.5%5.7mg

Vitamin B3

13.7%2.2mg

Niacin, nicotinic acid, niacinamide

5.7 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.5%1.58mg

Vitamin B5

49%2.44mg

Pantothenic acid

1.58 mgvs2.44 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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220%2.86mg

Vitamin B6

61%0.79mg

Pyridoxine

2.86 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.95%27.8μg

Vitamin B9

107%429μg

Folates and Folic Acid

27.8 μgvs429 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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101%91mg

Vitamin C

286%258mg

Ascorbic acid

91 mgvs258 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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56%8.37mg

Vitamin E

38.4%5.75mg

Tocopherols and Tocotrienols

8.37 mgvs5.75 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

467%560μg

Phytomenadione or phylloquinone

NA μgvs560 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mamey Sapotevs Boiled Broccoli

7.14%71.4mg

Calcium

16%159mg

71.4 mgvs159 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

27%0.24mg

0.85 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.4%16μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs16 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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38.7%3.1mg

Iron

33.2%2.66mg

3.1 mgvs2.66 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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10.4%43.7mg

Magnesium

20%83.3mg

43.7 mgvs83.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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35.2%0.81mg

Manganese

33.5%0.77mg

0.81 mgvs0.77 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14.7%103mg

Phosphorus

38%266mg

103 mgvs266 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53%1802mg

Potassium

34.2%1163mg

1802 mgvs1163 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

11.5%6.35μg

NA μgvs6.35 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.85%27.8mg

Sodium

11%163mg

27.8 mgvs163 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.86%0.75mg

Zinc

16.2%1.8mg

0.75 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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6.96%257g

Water

9.57%354g

257 gvs354 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Mamey Sapote vs Boiled Broccoli:

Raw Mamey Sapote has 2.6 times more Vitamin B3, 3.6 times more Vitamin B6 and 1.5 times more Vitamin E than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 11 times more Vitamin A, 4.8 times more Vitamin B1, 1.6 times more Vitamin B5, 15.4 times more Vitamin B9 and 2.8 times more Vitamin C than Raw Mamey Sapote.
Both Raw Mamey Sapote and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 14 oz.
Both Raw Mamey Sapote as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Mamey Sapote vs Boiled Broccoli:

Raw Mamey Sapote has 3.5 times more Copper and 1.5 times more Potassium than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 2.2 times more Calcium, 1.9 times more Magnesium, 2.6 times more Phosphorus, 5.9 times more Sodium, 2.4 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
Both Raw Mamey Sapote and Boiled and Drained Broccoli have similar amounts of Iron and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Mamey Sapote has 3.5 times more Energy, 4.5 times more Carbohydrate, 14.5 times more Sugars, 10.4 times more Fructose and 1.6 times more Fiber than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 1.5 times more Omega 3 and 1.6 times more Protein than Raw Mamey Sapote.
Both Raw Mamey Sapote as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Mamey SapoteVS SoursopBoiled BroccoliVS SoursopMamey SapoteVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

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Comparing Nutrients in 14 ounces Mamey SapoteVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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