Comparing Nutrients in 5 ounces Mamey SapoteVS Cooked Chopped Frozen Broccoli

Macros Ratio

Protein Fat Carbs

Mamey Sapote

93%

Cooked Chopped Frozen Broccoli

36%

61%

5 oz ▼

Macro Nutrients

Mamey Sapotevs Cooked Chopped Frozen Broccoli

6.06%176kcal

Energy

1.37%39.7kcal

176 kcalvs39.7 kcal

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

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0.67%0.65g

Fat

0.18%0.17g

0.65 gvs0.17 g

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

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0.75%0.24g

Saturated Fat

0.08%0.026g

0.24 gvs0.026 g

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

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7.26%0.12g

Omega 3

3.72%0.06g

0.12 gvs0.06 g

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

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0.092%0.016g

Omega 6

0.11%0.018g

0.016 gvs0.018 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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35%45.5g

Carbohydrate

5.83%7.6g

45.5 gvs7.6 g

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

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39.4%28.5g

Sugars

2.87%2.1g

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

28.5 gvs2.1 g

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

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15%11g

Fructose

≤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]

11 gvsNA g

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

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%11.4g

Glucose

11.4 gvsNA g

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

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%5.8g

Sucrose

5.8 gvsNA g

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

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20%7.65g

Fiber

11%4.25g

7.65 gvs4.25 g

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

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3.67%2.06g

Protein

7.85%4.4g

2.06 gvs4.4 g

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

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Vitamins

Mamey Sapotevs Cooked Chopped Frozen Broccoli

1.1%9.92μg

Vitamin A

8.03%72.3μg

RAE, retinol activity equivalents

9.92 μgvs72.3 μg

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

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1.54%0.018mg

Vitamin B1

6.5%0.078mg

Thiamine

0.018 mgvs0.078 mg

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

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12.6%0.16mg

Vitamin B2

8.83%0.11mg

Riboflavin

0.16 mgvs0.11 mg

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

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12.7%2.03mg

Vitamin B3

4.06%0.65mg

Niacin, nicotinic acid, niacinamide

2.03 mgvs0.65 mg

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

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11.3%0.56mg

Vitamin B5

7.77%0.39mg

Pantothenic acid

0.56 mgvs0.39 mg

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

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78.5%1.02mg

Vitamin B6

14%0.18mg

Pyridoxine

1.02 mgvs0.18 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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2.5%9.92μg

Vitamin B9

20%79.4μg

Folates and Folic Acid

9.92 μgvs79.4 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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36.2%32.6mg

Vitamin C

63%57mg

Ascorbic acid

32.6 mgvs57 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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20%3mg

Vitamin E

12.5%1.87mg

Tocopherols and Tocotrienols

3 mgvs1.87 mg

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

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Vitamin K

104%125μg

Phytomenadione or phylloquinone

NA μgvs125 μg

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

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Minerals

Mamey Sapotevs Cooked Chopped Frozen Broccoli

2.55%25.5mg

Calcium

4.68%46.8mg

25.5 mgvs46.8 mg

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

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33.5%0.3mg

Copper

5.35%0.048mg

0.3 mgvs0.048 mg

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

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Fluoride

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

NA μgvsNA μg

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

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14%1.1mg

Iron

11%0.86mg

1.1 mgvs0.86 mg

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

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3.7%15.6mg

Magnesium

4.4%18.4mg

15.6 mgvs18.4 mg

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

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12.6%0.29mg

Manganese

13.7%0.32mg

0.29 mgvs0.32 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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5.26%37mg

Phosphorus

9.92%69.5mg

37 mgvs69.5 mg

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

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19%644mg

Potassium

5.92%201mg

644 mgvs201 mg

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

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Selenium

1.8%0.99μg

NA μgvs0.99 μg

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

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0.66%9.92mg

Sodium

1.04%15.6mg

9.92 mgvs15.6 mg

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

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2.45%0.27mg

Zinc

3.6%0.4mg

0.27 mgvs0.4 mg

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

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2.5%92g

Water

3.48%129g

92 gvs129 g

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

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Lets compare vitamin content per 5 ounces of Mamey Sapote vs Cooked Chopped Frozen Broccoli:

Raw Mamey Sapote has 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 5.5 times more Vitamin B6 and 1.6 times more Vitamin E than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 7.3 times more Vitamin A, 4.2 times more Vitamin B1, 8 times more Vitamin B9 and 1.7 times more Vitamin C than Raw Mamey Sapote.
Both Raw Mamey Sapote as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Mamey Sapote vs Cooked Chopped Frozen Broccoli:

Raw Mamey Sapote has 6.3 times more Copper, 1.3 times more Iron and 3.2 times more Potassium than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 1.8 times more Calcium, 1.9 times more Phosphorus, 1.5 times more Zinc and 1.4 times more Water than Raw Mamey Sapote.
Both Raw Mamey Sapote and Boiled Chopped Frozen Broccoli have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Mamey Sapote has 4.4 times more Energy, 2 times more Omega 3, 6 times more Carbohydrate, 13.7 times more Sugars and 1.8 times more Fiber than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 2.1 times more Protein than Raw Mamey Sapote.
Both Raw Mamey Sapote as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Mamey SapoteVS Cooked Chopped Frozen Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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