Comparing Nutrients in 1 pound Custard-apple VS Frozen Blackberries

Macros Ratio

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

Macro Nutrients

	Custard-apple	Frozen Blackberries	Recommended Dietary Allowance
Energy	15.8% 458kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	3.27% 1.05g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	66.8% 48.4g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	13.8% 7.7g	9.56% 5.35g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	34.2% 5.47mg	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	21.3% 0.28mg	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	38.6% 154μg	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	15.6% 14mg	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	35.4% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Frozen Blackberries	Recommended Dietary Allowance
Calcium	13.6% 136mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	NA	60.5% 0.54mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	241% 5.55mg	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	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	51% 1733mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	NA	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	NA	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	8.77% 324g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Custard-apple has 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.
• While 1 lb of Frozen Blackberries contains 2.4 times more Vitamin B3 than Raw Custard-apple.
• Both Custard-apple and Frozen Blackberries provide similar amounts of Vitamin B5 per one pound.
• Both Raw Custard-apple as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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