Comparing Nutrients in 300 calories Custard-apple VS Raw Dried Figs

Weight per 300 calories

• Custard-apple: 297g
• Raw Dried Figs: 121g

Raw Dried Figs have 2.5 times more energy per unit of mass than Raw Custard-apple, which is above average in comparison to other foods. Custard-apple having average energy density.

Discover which food has more nutrients per 300 calories - Custard-apple or Raw Dried Figs?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Custard-apple	Raw Dried Figs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.16% 1.12g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.45% 0.42g	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	59% 77g	130g per day for Men 19-50 years
Sugars	NA	79.6% 57.7g	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	38% 27.6g	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	% 30g	g per day for Men 19-50 years
Sucrose	NA	% 0.084g	g per day for Men 19-50 years
Fiber	18.8% 7.13g	31% 12g	38g per day for Men 19-50 years
Protein	9% 5.05g	7.1% 3.98g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.53% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	7.6% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	9.82% 0.13mg	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	2.7% 11μg	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	1.6% 1.45mg	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	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.7% 18.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Raw Dried Figs	Recommended Dietary Allowance
Calcium	8.9% 89mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	NA	38.4% 0.35mg	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	30.6% 2.45mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	19.5% 82mg	420mg per day for Men 19-50 years
Manganese	NA	26.7% 0.61mg	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	11.5% 80.7mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	24% 819mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	6.02% 0.66mg	11mg per day for Men 19-50 years
Water	5.74% 212g	0.98% 36.2g	3700g per day for Men 19-50 years

Custard-apple VS Raw Dried Figs Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Custard-apple or Raw Dried Figs?

Lets compare vitamin content per 300 calories of Custard-apple vs Raw Dried Figs:

• 300 calories of Custard-apple have 2.3 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 5.1 times more Vitamin B6 and 39.4 times more Vitamin C than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 1.3 times more Vitamin B5 than Raw Custard-apple.
• 300 calories of Raw Dried Figs have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Custard-apple as well as Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Custard-apple vs Raw Dried Figs:

• 300 calories of Custard-apple have 1.4 times more Potassium than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 2.2 times more Calcium, 1.5 times more Magnesium and 1.3 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Raw Dried Figs contain similar levels of Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Custard-apple have 1.3 times more Protein than Raw Dried Figs.
• While 300 kcal of Raw Dried Figs contain 1.7 times more Fiber than Raw Custard-apple.
• Both Custard-apple and Raw Dried Figs offer comparable quantities of Energy and Carbohydrate per 300 calories.