Comparing Nutrients in 7 ounces Custard-apple VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Custard-apple	Broccoli Raab	Recommended Dietary Allowance
Energy	6.9% 200kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	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	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	14% 5.36g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	NA	9.26% 0.083mg	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	53% 4.25mg	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	34% 0.78mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	NA	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Broccoli Raab per 7 oz

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

Lets compare vitamin content per 7 ounces of Custard-apple vs Broccoli Raab:

• 7 ounces of Custard-apple have 1.3 times more Vitamin B6 than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 2 times more Vitamin B1, 1.3 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.4 times more Vitamin B5 than Raw Custard-apple.
• Both Custard-apple and Broccoli Raab provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Custard-apple as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Custard-apple vs Broccoli Raab:

• 7 ounces of Custard-apple have 1.9 times more Potassium than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 3.6 times more Calcium, 3 times more Iron, 3.5 times more Phosphorus, 8.3 times more Sodium and 1.3 times more Water than Raw Custard-apple.
• Both Custard-apple and Broccoli Raab contain similar levels of Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 4.6 times more Energy and 8.8 times more Carbohydrate than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 1.9 times more Protein than Raw Custard-apple.
• Both Custard-apple and Broccoli Raab offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy

Frequently Asked Questions about Custard-apple VS Broccoli Raab

What are the health benefits of Custard-apple compared to Broccoli Raab?

Custard-apple is a good source of vitamin C, fiber, and antioxidants, which can support immune health and digestion. Broccoli raab, on the other hand, is rich in vitamins A, C, and K, as well as calcium and iron, which can help with bone health and blood clotting. Both are nutritious options, but broccoli raab may offer more diverse nutrients overall.

Can I lose weight easier by eating more Custard-apple or Broccoli Raab?

Broccoli Raab is a better choice for weight loss as it is low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. Custard-apple, on the other hand, is higher in natural sugars and calories, so it may not be as effective for weight loss.

Should I eat more Custard-apple or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein-rich foods. Broccoli raab is a good source of protein, but custard apple is not. Therefore, it is recommended to eat more broccoli raab to support muscle growth and recovery. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds can also help meet your protein needs for muscle building.

What is the environmental impact of producing Custard-apple compared to Broccoli Raab?

Custard-apple has a higher environmental impact compared to Broccoli Raab due to factors such as land use, water consumption, and greenhouse gas emissions associated with its production. Broccoli Raab is a more sustainable option as it requires less resources to grow and has a lower carbon footprint.