Comparing Nutrients in 14 ounces Blackberries, canned, heavy syrup, solids and liquids VS 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	12.6% 365kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.5% 92g	77% 100g	130g per day for Men 19-50 years
Sugars	108% 78g	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	35.5% 13.5g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.3% 5.2g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.93% 0.11mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	67.5% 0.88mg	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	26.8% 107μg	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	12.3% 11mg	84.7% 76.2mg	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	20.6% 3.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44% 52.8μg	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	8.33% 83.3mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	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	32.2% 2.58mg	35.2% 2.8mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	7.94% 55.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	11.6% 393mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	NA	11mg per day for Men 19-50 years
Water	8.05% 298g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Blackberries, canned, heavy syrup, solids and liquids VS Custard-apple per 14 oz

Compare the macro and micronutrient content in 14 oz of Blackberries, canned, heavy syrup, solids and liquids versus 14 oz of Custard-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 14 oz of Raw Custard-apple contain 3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 6.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces 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 14 ounces.

Comparing minerals per 14 ounces for Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 14 oz of Raw Custard-apple contain 1.4 times more Calcium, 1.5 times more Phosphorus and 3.9 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 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blackberries, canned, heavy syrup, solids and liquids have 1.4 times more Fiber than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple offer comparable quantities of Energy and Carbohydrate per 14 ounces.