Comparing Nutrients in 100 calories Mamey SapoteVS Oranges

Weight per 100 calories

Mamey Sapote

80.6g

Oranges

213g

Mamey Sapote has 2.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 100 calories - Mamey Sapote or Oranges?

Macros Ratio

Protein Fat Carbs

Mamey Sapote

93%

Oranges

91%

100 kcal ▼

Macro Nutrients

Mamey Sapotevs Oranges

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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0.38%0.37g

Fat

0.26%0.26g

0.37 gvs0.26 g

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

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0.43%0.14g

Saturated Fat

0.1%0.032g

0.14 gvs0.032 g

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

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4.13%0.066g

Omega 3

0.93%0.015g

0.066 gvs0.015 g

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

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0.052%0.009g

Omega 6

0.23%0.038g

0.009 gvs0.038 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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20%26g

Carbohydrate

19.2%25g

26 gvs25 g

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

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22.4%16.2g

Sugars

27.4%20g

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

16.2 gvs20 g

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

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8.52%6.18g

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]

6.18 gvsNA g

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

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%6.46g

Glucose

6.46 gvsNA g

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

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%3.3g

Sucrose

3.3 gvsNA g

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

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11.5%4.35g

Fiber

13.4%5.1g

4.35 gvs5.1 g

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

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2.1%1.17g

Protein

3.57%2g

1.17 gvs2 g

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

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Vitamins

Mamey Sapotevs Oranges

0.63%5.65μg

Vitamin A

2.6%23.4μg

RAE, retinol activity equivalents

5.65 μgvs23.4 μg

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

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0.87%0.01mg

Vitamin B1

15.4%0.19mg

Thiamine

0.01 mgvs0.19 mg

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

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7.2%0.094mg

Vitamin B2

6.55%0.085mg

Riboflavin

0.094 mgvs0.085 mg

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

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7.2%1.15mg

Vitamin B3

3.75%0.6mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs0.6 mg

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

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6.4%0.32mg

Vitamin B5

10.6%0.53mg

Pantothenic acid

0.32 mgvs0.53 mg

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

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44.7%0.58mg

Vitamin B6

9.8%0.13mg

Pyridoxine

0.58 mgvs0.13 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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1.4%5.65μg

Vitamin B9

16%64μg

Folates and Folic Acid

5.65 μgvs64 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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20.6%18.5mg

Vitamin C

126%113mg

Ascorbic acid

18.5 mgvs113 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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11.3%1.7mg

Vitamin E

2.55%0.38mg

Tocopherols and Tocotrienols

1.7 mgvs0.38 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Mamey Sapotevs Oranges

1.45%14.5mg

Calcium

8.5%85mg

14.5 mgvs85 mg

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

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19%0.17mg

Copper

10.6%0.096mg

0.17 mgvs0.096 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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7.86%0.63mg

Iron

2.66%0.21mg

0.63 mgvs0.21 mg

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

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2.1%8.87mg

Magnesium

5.07%21.3mg

8.87 mgvs21.3 mg

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

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7.15%0.16mg

Manganese

2.3%0.053mg

0.16 mgvs0.053 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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3%21mg

Phosphorus

4.26%29.8mg

21 mgvs29.8 mg

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

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10.8%366mg

Potassium

11.3%385mg

366 mgvs385 mg

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

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Selenium

1.93%1.06μg

NA μgvs1.06 μg

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

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0.38%5.65mg

Sodium

0%0mg

5.65 mgvs0 mg

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

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1.4%0.15mg

Zinc

1.35%0.15mg

0.15 mgvs0.15 mg

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

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1.4%52.3g

Water

5%185g

52.3 gvs185 g

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

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Lets compare vitamin content per 100 calories of Mamey Sapote vs Oranges:

Raw Mamey Sapote has 1.9 times more Vitamin B3, 4.5 times more Vitamin B6 and 4.4 times more Vitamin E than Raw Oranges.
While Raw Oranges contain 4.1 times more Vitamin A, 17.7 times more Vitamin B1, 1.7 times more Vitamin B5, 11.3 times more Vitamin B9 and 6.1 times more Vitamin C than Raw Mamey Sapote.
Both Raw Mamey Sapote and Raw Oranges have similar amounts of Vitamin B2 per 100 kcal.
Both Raw Mamey Sapote as well as Raw Oranges have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Mamey Sapote vs Oranges:

Raw Mamey Sapote has 1.8 times more Copper, 3 times more Iron and 3.1 times more Manganese than Raw Oranges.
While Raw Oranges contain 5.9 times more Calcium, 2.4 times more Magnesium, 1.4 times more Phosphorus and 3.5 times more Water than Raw Mamey Sapote.
Both Raw Mamey Sapote and Raw Oranges have similar amounts of Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Mamey Sapote has 4.4 times more Omega 3 than Raw Oranges.
While Raw Oranges contain 1.7 times more Protein than Raw Mamey Sapote.
Both Raw Mamey Sapote and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 100 kcal.
Both Raw Mamey Sapote as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mamey SapoteVS SoursopOrangesVS SoursopMamey SapoteVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 100 calories Mamey SapoteVS Oranges

Weight per 100 calories

Which food has more nutrients per 100 calories - Mamey Sapote or Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: