Comparing Nutrients in 5 ounces Custard-apple VS Blackberries, canned, heavy syrup, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Blackberries, canned, heavy syrup, solids and liquids	5%	1%	94%

Macro Nutrients

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Energy	4.94% 143kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.5% 35.7g	25% 32.7g	130g per day for Men 19-50 years
Sugars	NA	38.5% 28g	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	8.95% 3.4g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	4.25% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	3.93% 0.051mg	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	9.57% 38.3μg	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	30.2% 27.2mg	4.4% 3.97mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.7% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	21% 0.19mg	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	12.6% 1mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	5.74% 24mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	4.25% 29.8mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	4.13% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	NA	2.3% 0.26mg	11mg per day for Men 19-50 years
Water	2.74% 101g	2.88% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Blackberries, canned, heavy syrup, solids and liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Custard-apple versus 5 oz of Blackberries, canned, heavy syrup, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Custard-apple have 3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.7 times more Vitamin B3, 6.1 times more Vitamin B6 and 6.9 times more Vitamin C than Blackberries, canned, heavy syrup, solids and liquids.
• Both Custard-apple and Blackberries, canned, heavy syrup, solids and liquids provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin B3
• Both Raw Custard-apple as well as Blackberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 5 ounces of Custard-apple have 1.4 times more Calcium, 1.5 times more Phosphorus and 3.9 times more Potassium than Blackberries, canned, heavy syrup, solids and liquids.
• Both Custard-apple and Blackberries, canned, heavy syrup, solids and liquids contain similar levels of Iron and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Custard-apple have 1.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 5 oz of Blackberries, canned, heavy syrup, solids and liquids contain 1.4 times more Fiber than Raw Custard-apple.
• Both Custard-apple and Blackberries, canned, heavy syrup, solids and liquids offer comparable quantities of Energy and Carbohydrate per five ounces.