Comparing Nutrients in 1 pound Elderberries VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Custard-apple	6%	5%	89%

Macro Nutrients

	Elderberries	Custard-apple	Recommended Dietary Allowance
Energy	11.4% 331kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	3.27% 1.05g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	88% 114g	130g per day for Men 19-50 years
Sugars	NA	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	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	83.6% 31.8g	28.6% 11g	38g per day for Men 19-50 years
Protein	5.35% 3g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	15% 136μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	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	6.8% 27.2μg	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	181% 163mg	97% 87mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Custard-apple	Recommended Dietary Allowance
Calcium	17.2% 172mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	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	91% 7.26mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	25.3% 177mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	51% 1733mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	NA	11mg per day for Men 19-50 years
Water	9.8% 362g	8.77% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Custard-apple per 1 lb

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

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

• 1 pound of Elderberries has 15 times more Vitamin A and 1.9 times more Vitamin C than Custard-apple.
• While 1 lb of Raw Custard-apple contains 1.7 times more Vitamin B2 than Raw Elderberries.
• Both Elderberries and Custard-apple provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Custard-apple:

• 1 pound of Elderberries has 1.3 times more Calcium, 2.3 times more Iron and 1.9 times more Phosphorus than Custard-apple.
• While 1 lb of Raw Custard-apple contains 3.6 times more Magnesium and 1.4 times more Potassium than Raw Elderberries.
• 1 pound of Elderberries lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Elderberries has 2.9 times more Fiber than Custard-apple.
• While 1 lb of Raw Custard-apple contains 1.4 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Elderberries.
• 1 pound of Elderberries provide inadequate amounts of Protein