Comparing Nutrients in 500 calories Deglet Noor Dates VS Custard-apple

Weight per 500 calories

• Deglet Noor Dates: 177g
• Custard-apple: 495g

Deglet Noor Dates have 2.8 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Which food has more nutrients per 500 calories - Deglet Noor Dates or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Deglet Noor Dates	3%	1%	96%
Custard-apple	6%	5%	89%

Macro Nutrients

	Deglet Noor Dates	Custard-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.69g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	0.33% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	96% 125g	130g per day for Men 19-50 years
Sugars	155% 112g	NA	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	48% 34.8g	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	% 35.3g	NA	g per day for Men 19-50 years
Sucrose	% 42g	NA	g per day for Men 19-50 years
Fiber	37.3% 14g	31.3% 12g	38g per day for Men 19-50 years
Protein	7.76% 4.34g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Deglet Noor Dates	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.7% 0.092mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9% 0.12mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	84% 1.1mg	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	8.42% 33.7μg	NA	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	0.79% 0.71mg	106% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.59% 0.089mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Deglet Noor Dates	Custard-apple	Recommended Dietary Allowance
Calcium	6.9% 69mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	NA	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	22.6% 1.8mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	18% 76.2mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	NA	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	15.7% 110mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.67% 0.51mg	NA	11mg per day for Men 19-50 years
Water	0.98% 36.4g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Deglet Noor Dates vs Custard-apple:

• Deglet Noor Dates have 1.6 times more Vitamin B5 than Raw Custard-apple.
• While Raw Custard-apple contains 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B6 and 134 times more Vitamin C than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Custard-apple have similar amounts of Vitamin B3 per 500 kcal.
• Both Deglet Noor Dates as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Deglet Noor Dates vs Custard-apple:

• Raw Custard-apple contains 2.1 times more Calcium, 1.9 times more Iron, 1.6 times more Potassium and 9.7 times more Water than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Custard-apple have similar amounts of Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Custard-apple contains 1.9 times more Protein than Deglet Noor Dates.
• Both Deglet Noor Dates and Raw Custard-apple have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Deglet Noor Dates as well as Raw Custard-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.