Comparing Nutrients in 500 calories Custard-apple VS Baked Potato Flesh

Weight per 500 calories

• Custard-apple: 495g
• Baked Potato Flesh: 538g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Custard-apple or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Custard-apple	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.14g	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	21.2% 8.06g	38g per day for Men 19-50 years
Protein	15% 8.4g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Baked Potato Flesh	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	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	124% 1.6mg	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	12% 48.4μg	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	76.5% 69mg	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	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	15% 149mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	NA	128% 1.16mg	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	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	37.6% 0.87mg	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	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	55.6% 1891mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	NA	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	NA	14% 1.56mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 405g	3700g per day for Men 19-50 years

Custard-apple VS Baked Potato Flesh Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Custard-apple or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Custard-apple vs Baked Potato Flesh:

• 500 calories of Custard-apple have 4.4 times more Vitamin B2 and 1.4 times more Vitamin C than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.4 times more Vitamin B1, 3 times more Vitamin B3, 4.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Custard-apple.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw Custard-apple as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Custard-apple vs Baked Potato Flesh:

• 500 calories of Custard-apple have 5.5 times more Calcium and 1.9 times more Iron than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.5 times more Magnesium and 2.6 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Baked Potato Flesh contain similar levels of Potassium per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Custard-apple have 1.5 times more Fiber than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Protein than Raw Custard-apple.
• Both Custard-apple and Baked Potato Flesh offer comparable quantities of Energy and Carbohydrate per 500 calories.