Comparing Nutrients in 1 kilogram Blackberries VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Blackberries	11%	9%	80%
Custard-apple	6%	5%	89%

Macro Nutrients

	Blackberries	Custard-apple	Recommended Dietary Allowance
Energy	15% 430kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	194% 252g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	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	33% 24g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	139% 53g	63% 24g	38g per day for Men 19-50 years
Protein	25% 14g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Blackberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.4% 6.46mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	62.5% 250μg	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	233% 210mg	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

	Blackberries	Custard-apple	Recommended Dietary Allowance
Calcium	29% 290mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	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	77.5% 6.2mg	88.8% 7.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	281% 6.46mg	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	31.4% 220mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	47.6% 1620mg	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	48% 5.3mg	NA	11mg per day for Men 19-50 years
Water	24% 882g	19.3% 715g	3700g per day for Men 19-50 years

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

• Raw Blackberries have 5.5 times more Vitamin A, 1.3 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Custard-apple.
• While Raw Custard-apple contains 4 times more Vitamin B1, 3.8 times more Vitamin B2 and 7.4 times more Vitamin B6 than Raw Blackberries.
• Both Raw Blackberries and Raw Custard-apple have similar amounts of Vitamin C per 1 kg.
• Both Raw Blackberries as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in 1 kg.

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

• Raw Blackberries have 1.2 times more Water than Raw Custard-apple.
• While Raw Custard-apple contains 2.4 times more Potassium than Raw Blackberries.
• Both Raw Blackberries and Raw Custard-apple have similar amounts of Calcium, Iron, Magnesium and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Blackberries have 2.2 times more Fiber than Raw Custard-apple.
• While Raw Custard-apple contains 2.3 times more Energy and 2.6 times more Carbohydrate than Raw Blackberries.
• Both Raw Blackberries and Raw Custard-apple have similar amounts of Protein per 1 kg.
• Both Raw Blackberries as well as Raw Custard-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.