Comparing Nutrients in 1 pound Deglet Noor Dates VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Custard-apple	6%	5%	89%

Macro Nutrients

	Deglet Noor Dates	Custard-apple	Recommended Dietary Allowance
Energy	44% 1279kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	262% 340g	88% 114g	130g per day for Men 19-50 years
Sugars	396% 287g	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	123% 89g	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	% 90g	NA	g per day for Men 19-50 years
Sucrose	% 108g	NA	g per day for Men 19-50 years
Fiber	95% 36.3g	28.6% 11g	38g per day for Men 19-50 years
Protein	20% 11g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.78mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.4% 2.67mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	77% 1mg	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	21.5% 86μg	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	2% 1.8mg	97% 87mg	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	1.5% 0.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Custard-apple	Recommended Dietary Allowance
Calcium	17.7% 177mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	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	58% 4.63mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	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	40% 281mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	87.5% 2976mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	24.7% 13.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	8.77% 324g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Deglet Noor Dates vs Custard-apple:

• Deglet Noor Dates have 2.5 times more Vitamin B3 and 4.4 times more Vitamin B5 than Raw Custard-apple.
• While Raw Custard-apple contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 48 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Deglet Noor Dates vs Custard-apple:

• Deglet Noor Dates have 1.3 times more Calcium, 1.4 times more Iron, 2.4 times more Magnesium, 3 times more Phosphorus and 1.7 times more Potassium than Raw Custard-apple.
• While Raw Custard-apple contains 3.5 times more Water than Deglet Noor Dates.

Comparison of macro-nutrients per 1 pound:

• Deglet Noor Dates have 2.8 times more Energy, 3 times more Carbohydrate, 3.3 times more Fiber and 1.4 times more Protein than Raw Custard-apple.
• Both Deglet Noor Dates as well as Raw Custard-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.