Comparing Nutrients in 5 ounces Custard-apple VS Canned Blackberry Juice

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Canned Blackberry Juice	3%	14%	83%

Macro Nutrients

	Custard-apple	Canned Blackberry Juice	Recommended Dietary Allowance
Energy	4.94% 143kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	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	8.5% 11g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	4.3% 2.4g	0.76% 0.43g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Canned Blackberry Juice	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	3.95% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.83% 0.19mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	2.3% 0.03mg	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	3.54% 14μg	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	17.8% 16mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 21.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Canned Blackberry Juice	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	NA	18% 0.16mg	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	12.6% 1mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	7.1% 29.8mg	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	4.25% 29.8mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	16% 541mg	5.63% 191mg	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	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.74% 101g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Canned Blackberry Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Custard-apple versus 5 oz of Canned Blackberry Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Custard-apple vs Canned Blackberry Juice:

• 5 ounces of Custard-apple have 6.7 times more Vitamin B1, 5.6 times more Vitamin B2, 10.5 times more Vitamin B6 and 1.7 times more Vitamin C than Canned Blackberry Juice.
• Both Custard-apple and Canned Blackberry Juice provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Canned Blackberry Juice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Raw Custard-apple as well as Canned Blackberry Juice have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Custard-apple vs Canned Blackberry Juice:

• 5 ounces of Custard-apple have 2.5 times more Calcium, 1.5 times more Iron, 1.8 times more Phosphorus and 2.8 times more Potassium than Canned Blackberry Juice.
• While 5 oz of Canned Blackberry Juice contain 1.3 times more Water than Raw Custard-apple.
• Both Custard-apple and Canned Blackberry Juice contain similar levels of Magnesium per five ounces.
• 5 ounces of Canned Blackberry Juice lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Custard-apple have 2.7 times more Energy, 3.2 times more Carbohydrate, 24 times more Fiber and 5.7 times more Protein than Canned Blackberry Juice.
• 5 ounces of Canned Blackberry Juice provide inadequate amounts of Energy, Fiber and Protein