Comparing Nutrients in 300 calories Custard-apple VS Baked Potato Flesh

Weight per 300 calories

• Custard-apple: 297g
• Baked Potato Flesh: 323g

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

Discover which food has more nutrients per 300 calories - Custard-apple or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Custard-apple	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.69g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	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	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	NA	7.56% 5.5g	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	12.7% 4.84g	38g per day for Men 19-50 years
Protein	9% 5.05g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Baked Potato Flesh	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	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.5% 0.66mg	74.7% 0.97mg	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	7.26% 29μg	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	46% 41.3mg	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	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.9% 89mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	NA	77% 0.69mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	NA	22.6% 0.52mg	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	23% 161mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	NA	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	5.74% 212g	6.58% 243g	3700g per day for Men 19-50 years

Custard-apple VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Custard-apple or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Custard-apple vs Baked Potato Flesh:

• 300 calories of Custard-apple have 4.4 times more Vitamin B2 and 1.4 times more Vitamin C than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B1, 3 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Custard-apple.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Custard-apple as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Custard-apple vs Baked Potato Flesh:

• 300 calories of Custard-apple have 5.5 times more Calcium and 1.9 times more Iron than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.5 times more Magnesium and 2.6 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Baked Potato Flesh contain similar levels of Potassium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Custard-apple have 1.5 times more Fiber than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Protein than Raw Custard-apple.
• Both Custard-apple and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 300 calories.