Comparing Nutrients in 7 ounces Custard-apple VS Red Currants

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Red Currants	9%	3%	88%

Macro Nutrients

	Custard-apple	Red Currants	Recommended Dietary Allowance
Energy	6.9% 200kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	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	21% 27.4g	130g per day for Men 19-50 years
Sugars	NA	20% 14.6g	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	9.66% 7g	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	% 6.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Red Currants	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	10.7% 0.14mg	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	3.97% 16μg	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	90% 81.4mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Custard-apple	Red Currants	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	23.6% 0.21mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	16% 546mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	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	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.5% 167g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Custard-apple have 2 times more Vitamin B1, 2 times more Vitamin B2, 5 times more Vitamin B3, 2.1 times more Vitamin B5 and 3.2 times more Vitamin B6 than Red Currants.
• While 7 oz of Raw Red And White Currants contain 2.1 times more Vitamin C than Raw Custard-apple.
• 7 ounces of Red Currants have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Raw Custard-apple as well as Raw Red And White Currants have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Custard-apple have 1.4 times more Magnesium and 1.4 times more Potassium than Red Currants.
• While 7 oz of Raw Red And White Currants contain 1.4 times more Iron and 2.1 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Red Currants contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 1.8 times more Energy, 1.8 times more Carbohydrate and 1.2 times more Protein than Red Currants.
• While 7 oz of Raw Red And White Currants contain 1.8 times more Fiber than Raw Custard-apple.
• 7 ounces of Red Currants provide inadequate amounts of Energy