Comparing Nutrients in 14 ounces Custard-apple VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Custard-apple	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	14% 401kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	2.4% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	246% 319g	130g per day for Men 19-50 years
Sugars	NA	368% 267g	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	25% 9.53g	26% 9.92g	38g per day for Men 19-50 years
Protein	12% 6.75g	8.86% 4.96g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	62% 560μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	31% 0.4mg	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	NA	11% 43.7μg	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	84.7% 76.2mg	85% 76.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17% 20.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	12% 119mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	NA	101% 0.91mg	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	35.2% 2.8mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	NA	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	12% 83.3mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	44% 1492mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	NA	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	7.67% 284g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Cherries, tart, dried, sweetened per 14 oz

Compare the macro and micronutrient content in 14 oz of Custard-apple versus 14 oz of Cherries, tart, dried, sweetened to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Custard-apple vs Cherries, tart, dried, sweetened :

• 14 ounces of Custard-apple have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B6 than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 70.5 times more Vitamin A and 1.7 times more Vitamin B3 than Raw Custard-apple.
• Both Custard-apple and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B2 and Vitamin C per 14 ounces.
• 14 ounces of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Custard-apple as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Custard-apple vs Cherries, tart, dried, sweetened :

• 14 oz of Cherries, tart, dried, sweetened contain 1.3 times more Calcium and 1.7 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Cherries, tart, dried, sweetened contain similar levels of Iron, Magnesium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Custard-apple have 1.4 times more Protein than Cherries, tart, dried, sweetened .
• While 14 oz of Cherries, tart, dried, sweetened contain 3.3 times more Energy and 3.2 times more Carbohydrate than Raw Custard-apple.
• Both Custard-apple and Cherries, tart, dried, sweetened offer comparable quantities of Fiber per 14 ounces.