Comparing Nutrients in 14 ounces Elderberries VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Custard-apple	6%	5%	89%

Macro Nutrients

	Elderberries	Custard-apple	Recommended Dietary Allowance
Energy	10% 290kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	2.87% 0.92g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	NA	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.64g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	77% 100g	130g per day for Men 19-50 years
Sugars	NA	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	73% 27.8g	25% 9.53g	38g per day for Men 19-50 years
Protein	4.68% 2.6g	12% 6.75g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	13.2% 119μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	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	5.95% 24μg	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	159% 143mg	84.7% 76.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Custard-apple	Recommended Dietary Allowance
Calcium	15% 151mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	79.4% 6.35mg	35.2% 2.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	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	22% 155mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	NA	11mg per day for Men 19-50 years
Water	8.56% 317g	7.67% 284g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Custard-apple per 14 oz

Compare the macro and micronutrient content in 14 oz of Elderberries 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 Elderberries vs Custard-apple:

• 14 ounces of Elderberries have 15 times more Vitamin A and 1.9 times more Vitamin C than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.7 times more Vitamin B2 than Raw Elderberries.
• Both Elderberries and Custard-apple provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Elderberries vs Custard-apple:

• 14 ounces of Elderberries have 1.3 times more Calcium, 2.3 times more Iron and 1.9 times more Phosphorus than Custard-apple.
• While 14 oz of Raw Custard-apple contain 3.6 times more Magnesium and 1.4 times more Potassium than Raw Elderberries.
• 14 ounces of Elderberries lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Elderberries have 2.9 times more Fiber than Custard-apple.
• While 14 oz of Raw Custard-apple contain 1.4 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Elderberries.
• 14 ounces of Elderberries provide inadequate amounts of Protein