Comparing Nutrients in 5 ounces Almonds VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Custard-apple	6%	5%	89%

Macro Nutrients

	Almonds	Custard-apple	Recommended Dietary Allowance
Energy	28.3% 821kcal	4.94% 143kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	4.3% 2.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Custard-apple	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	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% 0mg	30.2% 27.2mg	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	242% 36.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Custard-apple	Recommended Dietary Allowance
Calcium	38% 381mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	12.6% 1mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	16% 541mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.25g	2.74% 101g	3700g per day for Men 19-50 years

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

• Almonds have 2.6 times more Vitamin B1, 11.4 times more Vitamin B2, 7.2 times more Vitamin B3 and 3.5 times more Vitamin B5 than Raw Custard-apple.
• While Raw Custard-apple contains 1.6 times more Vitamin B6 and more Vitamin C than Almonds.
• Both Almonds as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

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

• Almonds have 9 times more Calcium, 5.2 times more Iron, 15 times more Magnesium, 22.9 times more Phosphorus and 1.9 times more Potassium than Raw Custard-apple.
• While Raw Custard-apple contains 16.2 times more Water than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 5.7 times more Energy, 83.2 times more Fat, 16.5 times more Saturated Fat, 5.2 times more Fiber and 12.4 times more Protein than Raw Custard-apple.
• Both Almonds and Raw Custard-apple have similar amounts of Carbohydrate per 5 oz.
• Both Almonds as well as Raw Custard-apple have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.