Comparing Nutrients in 300 calories Custard-apple VS Cherries, tart, dried, sweetened

Weight per 300 calories

• Custard-apple: 297g
• Cherries, tart, dried, sweetened: 90g

Cherries, tart, dried, sweetened have 3.3 times more energy per unit of mass than Raw Custard-apple, which is high in comparison to other foods. Custard-apple having average energy density.

Discover which food has more nutrients per 300 calories - Custard-apple or Cherries, tart, dried, sweetened ?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Custard-apple	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.6% 75g	55.8% 72.5g	130g per day for Men 19-50 years
Sugars	NA	83.4% 60.5g	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	18.8% 7.13g	5.93% 2.25g	38g per day for Men 19-50 years
Protein	9% 5.05g	2% 1.13g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	14% 127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	7% 0.091mg	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	NA	2.48% 9.9μg	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	63.4% 57mg	19.3% 17.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.02% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	8.9% 89mg	3.42% 34.2mg	1000mg per day for Men 19-50 years
Copper	NA	23% 0.21mg	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	26.4% 2.1mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	4.7% 20mg	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	8.9% 62.4mg	4.63% 32.4mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	NA	0.66% 0.36μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.78% 11.7mg	1500mg per day for Men 19-50 years
Zinc	NA	2.05% 0.23mg	11mg per day for Men 19-50 years
Water	5.74% 212g	0.4% 15g	3700g per day for Men 19-50 years

Custard-apple VS Cherries, Tart, Dried, Sweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Custard-apple or Cherries, tart, dried, sweetened ?

Lets compare vitamin content per 300 calories of Custard-apple vs Cherries, tart, dried, sweetened :

• 300 calories of Custard-apple have 4.5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.9 times more Vitamin B3, 7.2 times more Vitamin B6 and 3.3 times more Vitamin C than Cherries, tart, dried, sweetened .
• While 300 kcal of Cherries, tart, dried, sweetened contain 21.4 times more Vitamin A than Raw Custard-apple.
• 300 calories of Custard-apple have insufficient amounts of Vitamin A
• 300 calories of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Custard-apple as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Custard-apple vs Cherries, tart, dried, sweetened :

• 300 calories of Custard-apple have 2.6 times more Calcium, 3.4 times more Iron, 2.7 times more Magnesium, 1.9 times more Phosphorus and 3.3 times more Potassium than Cherries, tart, dried, sweetened .
• 300 calories of Cherries, tart, dried, sweetened lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 300 calories:

• 300 calories of Custard-apple have 3.2 times more Fiber and 4.5 times more Protein than Cherries, tart, dried, sweetened .
• Both Custard-apple and Cherries, tart, dried, sweetened offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cherries, tart, dried, sweetened provide inadequate amounts of Fiber and Protein