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

Weight per 500 calories

• Blueberries, canned, heavy syrup, solids and liquids: 568g
• 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 - Blueberries, canned, heavy syrup, solids and liquids or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Custard-apple	6%	5%	89%

Macro Nutrients

	Blueberries, 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	1.93% 1.88g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	96% 125g	130g per day for Men 19-50 years
Sugars	160% 116g	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	24% 9.1g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Vitamin A	1.26% 11.4μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.51mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 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	2.84% 11.4μg	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	6.94% 6.25mg	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	14.4% 2.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30.3% 36.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Custard-apple	Recommended Dietary Allowance
Calcium	2.84% 28.4mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	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	23.4% 1.88mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	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	8.1% 57mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	6.7% 227mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	1.14% 17mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	11.8% 436g	9.57% 354g	3700g per day for Men 19-50 years

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

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

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

• 500 kcal of Raw Custard-apple contain 2.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.9 times more Vitamin B3, 1.3 times more Vitamin B5, 5.3 times more Vitamin B6 and 15.2 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• 500 calories of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin C
• Both Blueberries, 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 Blueberries, canned, heavy syrup, solids and liquids vs Custard-apple:

• 500 calories of Blueberries, canned, heavy syrup, solids and liquids have 1.2 times more Water than Custard-apple.
• While 500 kcal of Raw Custard-apple contain 5.2 times more Calcium, 1.9 times more Iron, 3.9 times more Magnesium, 1.8 times more Phosphorus and 8.3 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• 500 calories of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Custard-apple contain 1.3 times more Fiber and 2.3 times more Protein than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Custard-apple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Blueberries, canned, heavy syrup, solids and liquids provide inadequate amounts of Protein