Comparing Nutrients in 7 ounces Black Currants VS Custard-apple

Macros Ratio

	Protein	Fat	Carbs
Black Currants	8%	5%	87%
Custard-apple	6%	5%	89%

Macro Nutrients

	Black Currants	Custard-apple	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	38.5% 50g	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	NA	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Black Currants	Custard-apple	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	33.7% 0.44mg	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	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	399% 359mg	42.3% 38mg	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	13.2% 2mg	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

	Black Currants	Custard-apple	Recommended Dietary Allowance
Calcium	11% 109mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	38.2% 3.06mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	16.7% 117mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Currants VS Custard-apple per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Currants versus 7 oz of Custard-apple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Currants vs Custard-apple:

• 7 ounces of Black Currants have 2.9 times more Vitamin B5 and 9.4 times more Vitamin C than Custard-apple.
• While 7 oz of Raw Custard-apple contain 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw European Black Currants.
• 7 ounces of Black Currants have insufficient amounts of Vitamin B3
• Both Raw European Black Currants as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Black Currants vs Custard-apple:

• 7 ounces of Black Currants have 1.8 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium and 2.8 times more Phosphorus than Custard-apple.
• Both Black Currants and Custard-apple contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Custard-apple contain 1.6 times more Energy and 1.6 times more Carbohydrate than Raw European Black Currants.
• Both Black Currants and Custard-apple offer comparable quantities of Protein per seven ounces.

Frequently Asked Questions about Black Currants VS Custard-apple

What are the health benefits of Black Currants compared to Custard-apple?

Black currants are rich in vitamin C, antioxidants, and fiber which can help boost the immune system, improve skin health, and support digestion. Custard-apples are a good source of vitamin C and fiber as well, but they also contain natural sugars which may not be ideal for those watching their sugar intake. Overall, both fruits offer health benefits, but black currants may be a better option for those looking to increase their antioxidant intake and support overall health.

Can I lose weight easier by eating more Black Currants or Custard-apple?

Both black currants and custard-apples can be part of a healthy diet for weight loss due to their high fiber content and low calorie density. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall dietary patterns, portion sizes, and physical activity levels rather than solely relying on specific foods for weight loss. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet can help support weight loss in a sustainable way.

Should I eat more Black Currants or more Custard-apple to gain more muscles while training consistently?

Black currants would be a better choice for gaining muscles while training consistently. They are rich in antioxidants, vitamin C, and fiber, which can help with muscle recovery and overall performance. Custard-apple is also nutritious but may not provide the same muscle-building benefits as black currants.

What is the environmental impact of producing Black Currants compared to Custard-apple?

Black currants have a lower environmental impact compared to custard-apples. Black currants require less water, land, and resources to grow, making them a more sustainable option. Additionally, black currants are typically grown in cooler climates, which reduces the need for irrigation and pesticides. Overall, choosing black currants over custard-apples can help reduce the environmental footprint of food production.