Comparing Nutrients in 300 calories Sweetened Dried Cranberries VS Custard-apple

Weight per 300 calories

• Sweetened Dried Cranberries: 97g
• Custard-apple: 297g

Sweetened Dried Cranberries have 3 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Discover which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Custard-apple	6%	5%	89%

Macro Nutrients

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.14% 0.69g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.6g	57.6% 75g	130g per day for Men 19-50 years
Sugars	97% 70.7g	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	36.3% 26.3g	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	% 29g	NA	g per day for Men 19-50 years
Sucrose	% 15.4g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	18.8% 7.13g	38g per day for Men 19-50 years
Protein	0.3% 0.17g	9% 5.05g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	0.22% 1.95μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.06% 0.013mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.1% 0.027mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.34% 0.53mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	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	0% 0μg	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	0.22% 0.19mg	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	13.6% 2.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.17% 7.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Calcium	0.88% 8.77mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	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	4.75% 0.38mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	0.93% 3.9mg	12.7% 53.5mg	420mg per day for Men 19-50 years
Manganese	7.62% 0.18mg	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	1.1% 7.8mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	1.4% 47.7mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	1.06% 0.58μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.87mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	0.89% 0.097mg	NA	11mg per day for Men 19-50 years
Water	0.42% 15.4g	5.74% 212g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Custard-apple Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sweetened Dried Cranberries or Custard-apple?

Lets compare vitamin content per 300 calories of Sweetened Dried Cranberries vs Custard-apple:

• 300 kcal of Raw Custard-apple contain 18.8 times more Vitamin B1, 10.9 times more Vitamin B2, 2.8 times more Vitamin B3, 17.7 times more Vitamin B6 and 292.8 times more Vitamin C than Sweetened Dried Cranberries.
• 300 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sweetened Dried Cranberries vs Custard-apple:

• 300 kcal of Raw Custard-apple contain 10.2 times more Calcium, 5.6 times more Iron, 13.7 times more Magnesium, 8 times more Phosphorus and 23.8 times more Potassium than Sweetened Dried Cranberries.
• 300 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Custard-apple contain 1.4 times more Fiber and 30.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Custard-apple offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein