Comparing Nutrients in 500 calories Elderberries VS Custard-apple

Weight per 500 calories

• Elderberries: 685g
• Custard-apple: 495g

Raw Custard-apple has 1.4 times more energy per unit of mass than Raw Elderberries, which is average in comparison to other foods. Elderberries having average energy density.

Discover which food has more nutrients per 500 calories - Elderberries or Custard-apple?

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Custard-apple	6%	5%	89%

Macro Nutrients

	Elderberries	Custard-apple	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.42g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	6.53% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	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	126% 48g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.07% 4.52g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	23% 205μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	15.5% 2.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.96mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	10.3% 41μg	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	274% 247mg	106% 95mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Custard-apple	Recommended Dietary Allowance
Calcium	26% 260mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	46.4% 0.42mg	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	137% 11mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	NA	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	38% 267mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	56.4% 1918mg	55.6% 1891mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	NA	11mg per day for Men 19-50 years
Water	14.8% 547g	9.57% 354g	3700g per day for Men 19-50 years

Elderberries VS Custard-apple Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Elderberries or Custard-apple?

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

• 500 calories of Elderberries have 20.8 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Custard-apple.
• Both Elderberries and Custard-apple provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Elderberries as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Elderberries vs Custard-apple:

• 500 calories of Elderberries have 1.8 times more Calcium, 3.1 times more Iron, 2.6 times more Phosphorus and 1.5 times more Water than Custard-apple.
• While 500 kcal of Raw Custard-apple contain 2.6 times more Magnesium than Raw Elderberries.
• Both Elderberries and Custard-apple contain similar levels of Potassium per 500 calories.
• 500 calories of Elderberries lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Elderberries have 4 times more Fiber than Custard-apple.
• While 500 kcal of Raw Custard-apple contain 1.9 times more Protein than Raw Elderberries.
• Both Elderberries and Custard-apple offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Elderberries provide inadequate amounts of Protein