Comparing Nutrients in 1 pound 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	15.8% 458kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	NA	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	80.6% 105g	130g per day for Men 19-50 years
Sugars	NA	123% 89.4g	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	28.6% 11g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	10.6% 5.94g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	8.14% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	12.6% 0.16mg	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	30.6% 122μg	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	97% 87mg	14% 12.7mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	50.3% 60.3μg	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	13.6% 136mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	NA	67% 0.6mg	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	40.3% 3.22mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	NA	137% 3.16mg	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	13.6% 95mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	51% 1733mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	7.42% 0.82mg	11mg per day for Men 19-50 years
Water	8.77% 324g	9.2% 340g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Custard-apple versus 1 lb 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 pound of Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 1 pound 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Custard-apple has 1.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 1 lb 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 pound.