Comparing Nutrients in 500 calories Sweetened Dried Cranberries VS Custard-apple

Weight per 500 calories

• Sweetened Dried Cranberries: 162g
• Custard-apple: 495g

Sweetened Dried Cranberries have 3 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Cranberries	0%	3%	97%
Custard-apple	6%	5%	89%

Macro Nutrients

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.82% 1.77g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	2.33% 0.037g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	96% 125g	130g per day for Men 19-50 years
Sugars	162% 118g	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	60.5% 44g	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	% 48.2g	NA	g per day for Men 19-50 years
Sucrose	% 25.6g	NA	g per day for Men 19-50 years
Fiber	22.6% 8.6g	31.3% 12g	38g per day for Men 19-50 years
Protein	0.49% 0.28g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	0.36% 3.25μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.76% 0.021mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.56% 0.89mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.75% 0.062mg	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	0% 0μg	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	0.36% 0.32mg	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	22.7% 3.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Cranberries	Custard-apple	Recommended Dietary Allowance
Calcium	1.46% 14.6mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	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	7.9% 0.63mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	1.55% 6.5mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	1.86% 13mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	2.34% 79.5mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.54% 8.1mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.48% 0.16mg	NA	11mg per day for Men 19-50 years
Water	0.69% 25.6g	9.57% 354g	3700g per day for Men 19-50 years

Sweetened Dried Cranberries VS Custard-apple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sweetened Dried Cranberries or Custard-apple?

Lets compare vitamin content per 500 calories of Sweetened Dried Cranberries vs Custard-apple:

• 500 kcal of Raw Custard-apple contain 18.8 times more Vitamin B1, 10.9 times more Vitamin B2, 2.8 times more Vitamin B3, 17.7 times more Vitamin B6 and 292.8 times more Vitamin C than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C
• Both Sweetened Dried Cranberries as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Sweetened Dried Cranberries vs Custard-apple:

• 500 kcal of Raw Custard-apple contain 10.2 times more Calcium, 5.6 times more Iron, 13.7 times more Magnesium, 8 times more Phosphorus and 23.8 times more Potassium than Sweetened Dried Cranberries.
• 500 calories of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Custard-apple contain 1.4 times more Fiber and 30.5 times more Protein than Sweetened Dried Cranberries.
• Both Sweetened Dried Cranberries and Custard-apple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Sweetened Dried Cranberries provide inadequate amounts of Protein