Comparing Nutrients in 100 calories Blackberries VS Custard-apple

Weight per 100 calories

• Blackberries: 233g
• Custard-apple: 99g

Raw Custard-apple has 2.3 times more energy per unit of mass than Raw Blackberries, which is average in comparison to other foods. Blackberries having low energy density.

Which food has more nutrients per 100 calories - Blackberries or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Custard-apple	6%	5%	89%

Macro Nutrients

	Blackberries	Custard-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.14g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	13.7% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	19% 25g	130g per day for Men 19-50 years
Sugars	15.7% 11.3g	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	7.7% 5.6g	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	% 5.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	32.4% 12.3g	6.25% 2.38g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	2.84% 25.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.88% 0.047mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.65% 0.06mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.4% 1.5mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	2.67% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.37% 0.07mg	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	14.5% 58μg	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	54.3% 49mg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.4% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries	Custard-apple	Recommended Dietary Allowance
Calcium	6.74% 67.4mg	2.97% 29.7mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	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	18% 1.44mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	11% 46.5mg	4.24% 18mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	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	7.3% 51mg	2.97% 20.8mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	NA	55μg per day for Men 19-50 years
Sodium	0.16% 2.33mg	0.26% 3.96mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	NA	11mg per day for Men 19-50 years
Water	5.54% 205g	1.9% 70.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blackberries vs Custard-apple:

• Raw Blackberries have 12.9 times more Vitamin A, 3 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.6 times more Vitamin C than Raw Custard-apple.
• While Raw Custard-apple contains 1.7 times more Vitamin B1, 1.6 times more Vitamin B2 and 3.1 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Blackberries vs Custard-apple:

• Raw Blackberries have 2.3 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Phosphorus and 2.9 times more Water than Raw Custard-apple.
• Both Raw Blackberries and Raw Custard-apple have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Blackberries have 1.9 times more Fat, 5.2 times more Fiber and 1.9 times more Protein than Raw Custard-apple.
• Both Raw Blackberries and Raw Custard-apple have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Blackberries as well as Raw Custard-apple have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.