Comparing Nutrients in 500 calories Custard-apple VS Dried Zante Currants

Weight per 500 calories

• Custard-apple: 495g
• Dried Zante Currants: 172g

Dried Zante Currants have 2.9 times more energy per unit of mass than Raw Custard-apple, which is high in comparison to other foods. Custard-apple having average energy density.

Discover which food has more nutrients per 500 calories - Custard-apple or Dried Zante Currants?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Dried Zante Currants	4%	1%	95%

Macro Nutrients

	Custard-apple	Dried Zante Currants	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	102% 133g	130g per day for Men 19-50 years
Sugars	NA	148% 107g	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	77.3% 56g	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	% 51.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	20% 7.6g	38g per day for Men 19-50 years
Protein	15% 8.4g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Dried Zante Currants	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0.77% 6.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	19% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	39.3% 0.51mg	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	4.3% 17.2μg	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	9% 8.1mg	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	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.74% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Dried Zante Currants	Recommended Dietary Allowance
Calcium	15% 149mg	15% 152mg	1000mg per day for Men 19-50 years
Copper	NA	57% 0.51mg	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	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.59mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	39.4% 1340mg	3400mg per day for Men 19-50 years
Selenium	NA	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	4.94% 74mg	1500mg per day for Men 19-50 years
Zinc	NA	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.82% 30.3g	3700g per day for Men 19-50 years

Custard-apple VS Dried Zante Currants Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Custard-apple or Dried Zante Currants?

Lets compare vitamin content per 500 calories of Custard-apple vs Dried Zante Currants:

• 500 calories of Custard-apple have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B6 and 11.7 times more Vitamin C than Dried Zante Currants.
• Both Custard-apple and Dried Zante Currants provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Dried Zante Currants have insufficient amounts of Vitamin C
• Both Raw Custard-apple as well as Dried Zante Currants have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Custard-apple vs Dried Zante Currants:

• 500 calories of Custard-apple have 1.4 times more Magnesium and 1.4 times more Potassium than Dried Zante Currants.
• While 500 kcal of Dried Zante Currants contain 1.6 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Dried Zante Currants contain similar levels of Calcium and Iron per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Custard-apple have 1.6 times more Fiber and 1.4 times more Protein than Dried Zante Currants.
• Both Custard-apple and Dried Zante Currants offer comparable quantities of Energy and Carbohydrate per 500 calories.