Comparing Nutrients in 7 ounces Elderberries VS Custard-apple

Macros Ratio

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

Macro Nutrients

	Elderberries	Custard-apple	Recommended Dietary Allowance
Energy	5% 145kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.43% 0.46g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.5g	38.5% 50g	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	36.6% 14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.34% 1.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Custard-apple	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	15.3% 0.2mg	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	5.56% 0.28mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	33.7% 0.44mg	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	2.98% 12μg	NA	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	79.4% 71.4mg	42.3% 38mg	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

	Elderberries	Custard-apple	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	NA	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	39.7% 3.18mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	8.5% 35.7mg	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	11% 77.4mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	NA	11mg per day for Men 19-50 years
Water	4.3% 158g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Custard-apple per 7 oz

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

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

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

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

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

Comparison of macro-nutrients per 7 ounces:

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