Comparing Nutrients in 500 calories Custard-apple VS Cassava

Weight per 500 calories

• Custard-apple: 495g
• Cassava: 313g

Raw Cassava has 1.6 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 500 calories - Custard-apple or Cassava?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Cassava	3%	2%	95%

Macro Nutrients

	Custard-apple	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	0.9% 0.88g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	3.32% 0.053g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	7.33% 5.3g	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	31.3% 12g	15% 5.63g	38g per day for Men 19-50 years
Protein	15% 8.4g	7.6% 4.25g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Cassava	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0.35% 3.13μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.7% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	21% 0.28mg	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	21% 84.4μg	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	106% 95mg	71.5% 64.4mg	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	3.96% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.95% 5.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Cassava	Recommended Dietary Allowance
Calcium	15% 149mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	34.7% 0.31mg	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% 3.5mg	10.5% 0.84mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	15% 104mg	12% 84.4mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	25% 847mg	3400mg per day for Men 19-50 years
Selenium	NA	3.98% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.8mg	1500mg per day for Men 19-50 years
Zinc	NA	9.66% 1.06mg	11mg per day for Men 19-50 years
Water	9.57% 354g	5.04% 187g	3700g per day for Men 19-50 years

Custard-apple VS Cassava Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Custard-apple or Cassava?

Lets compare vitamin content per 500 calories of Custard-apple vs Cassava:

• 500 calories of Custard-apple have 1.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B5, 4 times more Vitamin B6 and 1.5 times more Vitamin C than Cassava.
• Both Custard-apple and Cassava provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Cassava have insufficient amounts of Vitamin B5
• Both Raw Custard-apple as well as Raw Cassava have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Custard-apple vs Cassava:

• 500 calories of Custard-apple have 3 times more Calcium, 4.2 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus and 2.2 times more Potassium than Cassava.
• 500 calories of Cassava lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Custard-apple have 2.1 times more Fiber and 2 times more Protein than Cassava.
• Both Custard-apple and Cassava offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cassava provide inadequate amounts of Protein