Comparing Nutrients in 7 ounces Custard-apple VS Frozen Blackberries

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Frozen Blackberries	7%	5%	88%

Macro Nutrients

	Custard-apple	Frozen Blackberries	Recommended Dietary Allowance
Energy	6.9% 200kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.093% 0.03g	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	38.5% 50g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	29.2% 21g	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	26% 9.92g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Frozen Blackberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15% 2.4mg	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	9.3% 0.12mg	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	17% 67.5μg	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	6.84% 6.15mg	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	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.7% 39.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Frozen Blackberries	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	NA	26.5% 0.24mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	106% 2.43mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Frozen Blackberries per 7 oz

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

Lets compare vitamin content per 7 ounces of Custard-apple vs Frozen Blackberries:

• 7 ounces of Custard-apple have 2.8 times more Vitamin B1, 2.2 times more Vitamin B2, 3.6 times more Vitamin B6 and 6.2 times more Vitamin C than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 2.4 times more Vitamin B3 than Raw Custard-apple.
• Both Custard-apple and Frozen Blackberries provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Custard-apple as well as Frozen Blackberries have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Custard-apple vs Frozen Blackberries:

• 7 ounces of Custard-apple have 2.7 times more Potassium than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 1.4 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Frozen Blackberries contain similar levels of Calcium, Iron and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 1.6 times more Energy, 1.6 times more Carbohydrate and 1.4 times more Protein than Frozen Blackberries.
• While 7 oz of Frozen Blackberries contain 2.1 times more Fiber than Raw Custard-apple.