Comparing Nutrients in 500 calories Blackberries, canned, heavy syrup, solids and liquids VS Custard-apple

Weight per 500 calories

• Blackberries, canned, heavy syrup, solids and liquids: 544g
• Custard-apple: 495g

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

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%
Custard-apple	6%	5%	89%

Macro Nutrients

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.085% 0.027g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	9.17% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	148% 107g	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	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	48.6% 18.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Vitamin A	6.64% 59.8μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.75% 1.56mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	84% 1.1mg	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	36.7% 147μg	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	17% 15.2mg	106% 95mg	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	28.3% 4.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	60.2% 72.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blackberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Calcium	11.4% 114mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	80.3% 0.72mg	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	44% 3.53mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	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	11% 76mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	NA	11mg per day for Men 19-50 years
Water	11% 408g	9.57% 354g	3700g per day for Men 19-50 years

Blackberries, Canned, Heavy Syrup, Solids And Liquids VS Custard-apple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blackberries, canned, heavy syrup, solids and liquids or Custard-apple?

Lets compare vitamin content per 500 calories of Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.2 times more Vitamin B5 than Custard-apple.
• While 500 kcal of Raw Custard-apple contain 2.7 times more Vitamin B1, 2.3 times more Vitamin B2, 1.6 times more Vitamin B3, 5.6 times more Vitamin B6 and 6.2 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Blackberries, canned, heavy syrup, solids and liquids as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Blackberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 500 kcal of Raw Custard-apple contain 1.3 times more Calcium, 1.4 times more Phosphorus and 3.5 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple contain similar levels of Iron and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blackberries, canned, heavy syrup, solids and liquids have 1.6 times more Fiber than Custard-apple.
• Both Blackberries, canned, heavy syrup, solids and liquids and Custard-apple offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.