Comparing Nutrients in 14 ounces Custard-apple VS Figs Canned in Light Syrup

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Figs Canned in Light Syrup	2%	1%	97%

Macro Nutrients

	Custard-apple	Figs Canned in Light Syrup	Recommended Dietary Allowance
Energy	14% 401kcal	9.44% 274kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	2.87% 0.92g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	55% 71.2g	130g per day for Men 19-50 years
Sugars	NA	88.4% 64g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	12% 6.75g	2.76% 1.55g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Figs Canned in Light Syrup	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.5% 0.88mg	21.4% 0.28mg	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	2% 7.94μg	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	4.4% 3.97mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Figs Canned in Light Syrup	Recommended Dietary Allowance
Calcium	12% 119mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	47.6% 0.43mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	44.6% 1516mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	7.67% 284g	8.7% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Figs Canned in Light Syrup per 14 oz

Compare the macro and micronutrient content in 14 oz of Custard-apple versus 14 oz of Figs Canned in Light Syrup to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Custard-apple vs Figs Canned in Light Syrup:

• 14 ounces of Custard-apple have 3.6 times more Vitamin B1, 2.6 times more Vitamin B2, 2 times more Vitamin B5, 3.2 times more Vitamin B6 and 19.2 times more Vitamin C than Figs Canned in Light Syrup.
• Both Custard-apple and Figs Canned in Light Syrup provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Figs Canned in Light Syrup have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Custard-apple as well as Figs Canned in Light Syrup with Liquids have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Custard-apple vs Figs Canned in Light Syrup:

• 14 ounces of Custard-apple have 2.4 times more Iron, 1.8 times more Magnesium, 2.1 times more Phosphorus and 3.7 times more Potassium than Figs Canned in Light Syrup.
• Both Custard-apple and Figs Canned in Light Syrup contain similar levels of Calcium per 14 ounces.
• 14 ounces of Figs Canned in Light Syrup lack sufficient amounts of Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Custard-apple have 1.5 times more Energy, 1.4 times more Carbohydrate, 1.3 times more Fiber and 4.4 times more Protein than Figs Canned in Light Syrup.
• 14 ounces of Figs Canned in Light Syrup provide inadequate amounts of Protein