Comparing Nutrients in 500 calories Custard-apple VS Blanched Almonds

Weight per 500 calories

• Custard-apple: 495g
• Blanched Almonds: 84.7g

Blanched Almonds have 5.8 times more energy per unit of mass than Raw Custard-apple, which is very high in comparison to other foods. Custard-apple having average energy density.

Which food has more nutrients per 500 calories - Custard-apple or Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Custard-apple	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	NA	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	0% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	31.3% 12g	22% 8.4g	38g per day for Men 19-50 years
Protein	15% 8.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	7.5% 0.097mg	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	10.4% 41.5μg	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	0% 0mg	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	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Blanched Almonds	Recommended Dietary Allowance
Calcium	15% 149mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	NA	97% 0.87mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	67.6% 1.56mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	23% 2.5mg	11mg per day for Men 19-50 years
Water	9.57% 354g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Custard-apple has 2.4 times more Vitamin B1, 2.5 times more Vitamin B5, 11.2 times more Vitamin B6 and more Vitamin C than Blanched Almonds.
• Both Raw Custard-apple and Blanched Almonds have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
• Both Raw Custard-apple as well as Blanched Almonds have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Custard-apple vs Blanched Almonds:

• Raw Custard-apple has 1.3 times more Iron, 3.4 times more Potassium and 92.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 2.5 times more Magnesium and 3.9 times more Phosphorus than Raw Custard-apple.

Comparison of macro-nutrients per 500 calories:

• Raw Custard-apple has 7.9 times more Carbohydrate and 1.4 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 15 times more Fat, 2.9 times more Saturated Fat and 2.2 times more Protein than Raw Custard-apple.
• Both Raw Custard-apple and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Custard-apple as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.