Comparing Nutrients in 300 calories Blackberries, canned, heavy syrup, solids and liquids VS Custard-apple

Weight per 300 calories

• Blackberries, canned, heavy syrup, solids and liquids: 326g
• Custard-apple: 297g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Custard-apple?

Macros Ratio

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

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.051% 0.016g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	57.6% 75g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	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	29% 11g	18.8% 7.13g	38g per day for Men 19-50 years
Protein	7.63% 4.27g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Vitamin A	4% 36μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.34% 0.088mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.85% 0.94mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.85% 0.49mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.03% 0.12mg	50.5% 0.66mg	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	22% 88μg	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	10% 9.13mg	63.4% 57mg	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	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Calcium	6.85% 68.5mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	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	26.5% 2.1mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	13% 55.4mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	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	6.52% 45.7mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.5% 323mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	1.78% 0.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.34% 0.59mg	NA	11mg per day for Men 19-50 years
Water	6.6% 245g	5.74% 212g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Custard-apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blackberries, canned, heavy syrup, solids and liquids or Custard-apple?

Lets compare vitamin content per 300 calories of Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Vitamin B5 than Custard-apple.
• While 300 kcal of Raw Custard-apple contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 6.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 300 kcal of Raw Custard-apple contain 1.3 times more Calcium, 1.4 times more Phosphorus and 3.5 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple contain similar levels of Iron and Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more Fiber than Custard-apple.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.