Comparing Nutrients in 100 calories Sweetened Dried Cranberries VS Custard-apple

Weight per 100 calories

• Sweetened Dried Cranberries: 32.5g
• Custard-apple: 99g

Sweetened Dried Cranberries have 3 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Discover which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Custard-apple	6%	5%	89%

Macro Nutrients

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.029g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.47% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.7% 27g	19% 25g	130g per day for Men 19-50 years
Sugars	32.5% 23.6g	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	12% 8.77g	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	% 9.64g	NA	g per day for Men 19-50 years
Sucrose	% 5.13g	NA	g per day for Men 19-50 years
Fiber	4.53% 1.72g	6.25% 2.38g	38g per day for Men 19-50 years
Protein	0.099% 0.055g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	0.072% 0.65μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.35% 0.004mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.7% 0.009mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.1% 0.18mg	3.1% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.67% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.95% 0.012mg	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	0% 0μg	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	0.072% 0.065mg	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	4.55% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.06% 2.47μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Calcium	0.29% 2.92mg	2.97% 29.7mg	1000mg per day for Men 19-50 years
Copper	2.27% 0.02mg	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	1.6% 0.13mg	8.8% 0.7mg	8mg per day for Men 19-50 years
Magnesium	0.31% 1.3mg	4.24% 18mg	420mg per day for Men 19-50 years
Manganese	2.54% 0.058mg	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	0.37% 2.6mg	2.97% 20.8mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	0.35% 0.19μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.62mg	0.26% 3.96mg	1500mg per day for Men 19-50 years
Zinc	0.3% 0.032mg	NA	11mg per day for Men 19-50 years
Water	0.14% 5.13g	1.9% 70.8g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Custard-apple Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Sweetened Dried Cranberries or Custard-apple?

Lets compare vitamin content per 100 calories of Sweetened Dried Cranberries vs Custard-apple:

• 100 kcal of Raw Custard-apple contain 18.8 times more Vitamin B1, 10.9 times more Vitamin B2, 2.8 times more Vitamin B3, 17.7 times more Vitamin B6 and 292.8 times more Vitamin C than Sweetened Dried Cranberries.
• 100 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Sweetened Dried Cranberries vs Custard-apple:

• 100 kcal of Raw Custard-apple contain 10.2 times more Calcium, 5.6 times more Iron, 13.7 times more Magnesium, 8 times more Phosphorus and 23.8 times more Potassium than Sweetened Dried Cranberries.
• 100 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Custard-apple contain 1.4 times more Fiber and 30.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Custard-apple offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein