Comparing Nutrients in 7 ounces Custard-apple VS Elderberries

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Elderberries	3%	6%	91%

Macro Nutrients

	Custard-apple	Elderberries	Recommended Dietary Allowance
Energy	6.9% 200kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	NA	10.5% 0.17g	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	28% 36.5g	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	12.5% 4.76g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	2.34% 1.3g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Elderberries	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.7% 0.44mg	35% 0.46mg	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	2.98% 12μg	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	79.4% 71.4mg	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	NA	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

	Custard-apple	Elderberries	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	NA	13.5% 0.12mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	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	5.95% 41.7mg	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	16.3% 556mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.83% 142g	4.3% 158g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Elderberries per 7 oz

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

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

• 7 ounces of Custard-apple have 1.7 times more Vitamin B2 than Elderberries.
• While 7 oz of Raw Elderberries contain 15 times more Vitamin A and 1.9 times more Vitamin C than Raw Custard-apple.
• Both Custard-apple and Elderberries provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Custard-apple have insufficient amounts of Vitamin A
• Both Raw Custard-apple as well as Raw Elderberries have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Custard-apple vs Elderberries:

• 7 ounces of Custard-apple have 3.6 times more Magnesium and 1.4 times more Potassium than Elderberries.
• While 7 oz of Raw Elderberries contain 1.3 times more Calcium, 2.3 times more Iron and 1.9 times more Phosphorus than Raw Custard-apple.
• 7 ounces of Elderberries lack sufficient amounts of Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Custard-apple have 1.4 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Elderberries.
• While 7 oz of Raw Elderberries contain 2.9 times more Fiber than Raw Custard-apple.
• 7 ounces of Elderberries provide inadequate amounts of Protein

Frequently Asked Questions about Custard-apple VS Elderberries

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

Custard-apples are rich in vitamin C, fiber, and antioxidants which can support immune health, digestion, and heart health. Elderberries are also high in antioxidants and can help boost the immune system and reduce inflammation. Both fruits offer unique health benefits and can be a great addition to a balanced vegan diet.

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

Both custard-apples and elderberries are nutritious fruits that can be part of a healthy weight loss diet. Custard-apples are higher in calories and natural sugars compared to elderberries, so if you are looking to lose weight, elderberries may be a better option as they are lower in calories and sugar. However, it's important to focus on overall calorie intake, portion sizes, and a balanced diet to support weight loss effectively. Incorporating a variety of fruits and vegetables, along with other nutrient-dense foods, is key for sustainable weight loss and overall health.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. While both custard-apples and elderberries are nutritious fruits, they are not particularly high in protein. To support muscle growth, consider incorporating protein-rich plant foods such as legumes, tofu, tempeh, nuts, seeds, and whole grains into your diet. Additionally, ensure you are consuming an adequate amount of calories to support your training regimen.

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

Custard-apples have a higher environmental impact compared to elderberries due to factors such as water usage, land usage, and transportation emissions. Custard-apples require more resources to grow and harvest, resulting in a larger carbon footprint. Elderberries are typically easier to cultivate and have a lower environmental impact overall.