Comparing Nutrients in 100 calories Blackberries, canned, heavy syrup, solids and liquids VS Custard-apple

Weight per 100 calories

• Blackberries, canned, heavy syrup, solids and liquids: 109g
• Custard-apple: 99g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Blackberries, canned, heavy syrup, solids and liquids or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Custard-apple	6%	5%	89%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.017% 0.005g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	1.83% 0.029g	NA	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	19% 25g	130g per day for Men 19-50 years
Sugars	29.5% 21.4g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.73% 3.7g	6.25% 2.38g	38g per day for Men 19-50 years
Protein	2.54% 1.42g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.45% 0.029mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.26% 0.042mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.16mg	2.67% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	17% 0.22mg	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	7.34% 29.3μg	NA	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	3.4% 3.04mg	21% 19mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.65% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.97% 29.7mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	NA	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	8.83% 0.71mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	4.24% 18mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	2.17% 15.2mg	2.97% 20.8mg	700mg per day for Men 19-50 years
Potassium	3.16% 108mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	0.59% 0.33μg	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.26mg	0.26% 3.96mg	1500mg per day for Men 19-50 years
Zinc	1.78% 0.2mg	NA	11mg per day for Men 19-50 years
Water	2.2% 81.6g	1.9% 70.8g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Custard-apple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Blackberries, canned, heavy syrup, solids and liquids or Custard-apple?

Lets compare vitamin content per 100 calories of Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 100 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Vitamin B5 than Custard-apple.
• While 100 kcal of Raw Custard-apple contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 6.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 100 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 100 kcal of Raw Custard-apple contain 1.3 times more Calcium, 1.4 times more Phosphorus and 3.5 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple contain similar levels of Iron and Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more Fiber than Custard-apple.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.