Comparing Nutrients in 5 ounces Elderberries VS 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	3.57% 103kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	27.5% 35.7g	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	26% 9.92g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	1.67% 0.94g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	4.72% 42.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.97% 0.2mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	24% 0.31mg	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	2.13% 8.5μg	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	56.7% 51mg	30.2% 27.2mg	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	5.4% 54mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	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	28.3% 2.27mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	6.07% 25.5mg	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	7.9% 55.3mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	NA	11mg per day for Men 19-50 years
Water	3.06% 113g	2.74% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Custard-apple per 5 oz

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

Lets compare vitamin content per 5 ounces of Elderberries vs Custard-apple:

• 5 ounces of Elderberries have 15 times more Vitamin A and 1.9 times more Vitamin C than Custard-apple.
• While 5 oz of Raw Custard-apple contain 1.7 times more Vitamin B2 than Raw Elderberries.
• Both Elderberries and Custard-apple provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Elderberries vs Custard-apple:

• 5 ounces of Elderberries have 1.3 times more Calcium, 2.3 times more Iron and 1.9 times more Phosphorus than Custard-apple.
• While 5 oz of Raw Custard-apple contain 3.6 times more Magnesium and 1.4 times more Potassium than Raw Elderberries.
• 5 ounces of Elderberries lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Elderberries have 2.9 times more Fiber than Custard-apple.
• While 5 oz of Raw Custard-apple contain 1.4 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Elderberries.
• 5 ounces of Elderberries provide inadequate amounts of Protein