Comparing Nutrients in 1 kilogram Frozen Blackberries VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Frozen Blackberries	7%	5%	88%
Custard-apple	6%	5%	89%

Macro Nutrients

	Frozen Blackberries	Custard-apple	Recommended Dietary Allowance
Energy	22% 640kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	NA	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	194% 252g	130g per day for Men 19-50 years
Sugars	147% 107g	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	132% 50g	63% 24g	38g per day for Men 19-50 years
Protein	21% 12g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Frozen Blackberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.4% 12mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	170% 2.2mg	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	85% 340μg	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	34.4% 31mg	213% 192mg	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	78% 11.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	165% 198μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Blackberries	Custard-apple	Recommended Dietary Allowance
Calcium	29% 290mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	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	100% 8mg	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	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	43% 300mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	112% 3820mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	NA	11mg per day for Men 19-50 years
Water	22.2% 822g	19.3% 715g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Blackberries VS Custard-apple per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Blackberries versus 1 kg of Custard-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Blackberries vs Custard-apple:

• 1 kilogram of Frozen Blackberries has 2.4 times more Vitamin B3 than Custard-apple.
• While 1 kg of Raw Custard-apple contains 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Blackberries.
• Both Frozen Blackberries and Custard-apple provide similar amounts of Vitamin B5 per one kilogram.
• Both Frozen Blackberries as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Frozen Blackberries vs Custard-apple:

• 1 kilogram of Frozen Blackberries has 1.2 times more Magnesium and 1.4 times more Phosphorus than Custard-apple.
• While 1 kg of Raw Custard-apple contains 2.7 times more Potassium than Frozen Blackberries.
• Both Frozen Blackberries and Custard-apple contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Blackberries has 2.1 times more Fiber than Custard-apple.
• While 1 kg of Raw Custard-apple contains 1.6 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Frozen Blackberries.