Comparing Nutrients in 1 kilogram Custard-apple VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	35% 1010kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 252g	178% 231g	130g per day for Men 19-50 years
Sugars	NA	272% 197g	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	63% 24g	89.5% 34g	38g per day for Men 19-50 years
Protein	30.4% 17g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	170% 2.2mg	27.7% 0.36mg	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	67.5% 270μg	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	213% 192mg	31% 28mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	30% 300mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	148% 1.33mg	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	88.8% 7.1mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	NA	303% 6.97mg	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	30% 210mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	112% 3820mg	29% 990mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	19.3% 715g	20.3% 751g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Blackberries, canned, heavy syrup, solids and liquids per 1 kg

Compare the macro and micronutrient content in 1 kg of Custard-apple versus 1 kg of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Custard-apple has 3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 6.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Custard-apple and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Custard-apple as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 kilogram of Custard-apple has 1.4 times more Calcium, 1.5 times more Phosphorus and 3.9 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Custard-apple and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Iron and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Custard-apple has 1.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 kg of Blackberries, canned, heavy syrup, solids and liquids contains 1.4 times more Fiber than Raw Custard-apple.
• Both Custard-apple and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per one kilogram.