Comparing Nutrients in 7 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	6.9% 200kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.031% 0.01g	32g per day for Men 19-50 years
Omega 3	NA	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	35.3% 46g	130g per day for Men 19-50 years
Sugars	NA	54% 39g	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	12.5% 4.76g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Blackberries, canned, heavy syrup, solids and liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	3.56% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	5.5% 0.071mg	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	13.4% 53.6μg	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	42.3% 38mg	6.17% 5.56mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.4μg	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	5.95% 59.5mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	NA	29.3% 0.26mg	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	17.6% 1.4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.03% 33.7mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.4mg	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	5.95% 41.7mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	NA	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Blackberries, canned, heavy syrup, solids and liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Custard-apple versus 7 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 7 ounces of Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 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 seven ounces.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Custard-apple vs Blackberries, canned, heavy syrup, solids and liquids:

• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 1.3 times more Protein than Blackberries, canned, heavy syrup, solids and liquids.
• While 7 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 seven ounces.