Comparing Nutrients in 300 calories Blueberries VS Custard-apple

Weight per 300 calories

• Blueberries: 526g
• Custard-apple: 297g

Raw Custard-apple has 1.8 times more energy per unit of mass than Raw Blueberries, which is average in comparison to other foods. Blueberries having low energy density.

Discover which food has more nutrients per 300 calories - Blueberries or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Blueberries	5%	5%	90%
Custard-apple	6%	5%	89%

Macro Nutrients

	Blueberries	Custard-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	19% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	57.6% 75g	130g per day for Men 19-50 years
Sugars	72.3% 52.4g	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	36% 26g	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	% 25.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	33.2% 12.6g	18.8% 7.13g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Blueberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	50.5% 0.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	5.26% 1.58μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.9% 31.6μg	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	56.7% 51mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.6% 102μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries	Custard-apple	Recommended Dietary Allowance
Calcium	3.16% 31.6mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	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	18.4% 1.47mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	77% 1.77mg	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	9.02% 63mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	0.96% 0.53μg	NA	55μg per day for Men 19-50 years
Sodium	0.35% 5.26mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	NA	11mg per day for Men 19-50 years
Water	12% 443g	5.74% 212g	3700g per day for Men 19-50 years

Blueberries VS Custard-apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blueberries or Custard-apple?

Lets compare vitamin content per 300 calories of Blueberries vs Custard-apple:

• 300 calories of Blueberries have 1.5 times more Vitamin B3 and 1.6 times more Vitamin B5 than Custard-apple.
• While 300 kcal of Raw Custard-apple contain 1.4 times more Vitamin B2 and 2.4 times more Vitamin B6 than Raw Blueberries.
• Both Blueberries and Custard-apple provide similar amounts of Vitamin B1 and Vitamin C per 300 calories.
• Both Raw Blueberries as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Blueberries vs Custard-apple:

• 300 calories of Blueberries have 2.1 times more Water than Custard-apple.
• While 300 kcal of Raw Custard-apple contain 2.8 times more Calcium, 1.4 times more Iron, 1.7 times more Magnesium and 2.8 times more Potassium than Raw Blueberries.
• Both Blueberries and Custard-apple contain similar levels of Phosphorus per 300 calories.
• 300 calories of Blueberries lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blueberries have 1.8 times more Fiber than Custard-apple.
• While 300 kcal of Raw Custard-apple contain 1.3 times more Protein than Raw Blueberries.
• Both Blueberries and Custard-apple offer comparable quantities of Energy and Carbohydrate per 300 calories.