Comparing Nutrients in 500 calories Custard-apple VS Baked White Potatoes

Weight per 500 calories

• Custard-apple: 495g
• Baked White Potatoes: 544g

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

Which food has more nutrients per 500 calories - Custard-apple or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Custard-apple	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	88% 115g	130g per day for Men 19-50 years
Sugars	NA	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	31.3% 12g	30% 11.4g	38g per day for Men 19-50 years
Protein	15% 8.4g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.9μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	88.2% 1.15mg	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	51.6% 207μg	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% 68.5mg	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	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 149mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	NA	76.7% 0.69mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	44.7% 1.03mg	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	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	NA	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	9.57% 354g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Custard-apple vs Baked White Potatoes:

• Raw Custard-apple has 1.5 times more Vitamin B1, 2.1 times more Vitamin B2 and 1.4 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Vitamin B3 and 3.1 times more Vitamin B5 than Raw Custard-apple.
• Both Raw Custard-apple and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Custard-apple as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Custard-apple vs Baked White Potatoes:

• Raw Custard-apple has 2.7 times more Calcium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Magnesium, 3.9 times more Phosphorus and 1.6 times more Potassium than Raw Custard-apple.
• Both Raw Custard-apple and Baked Whole White Potatoes have similar amounts of Iron and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole White Potatoes contain 1.4 times more Protein than Raw Custard-apple.
• Both Raw Custard-apple and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Custard-apple as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.