Comparing Nutrients in 100 grams Custard-apple VS Black Currants

Macros Ratio

	Protein	Fat	Carbs
Custard-apple	6%	5%	89%
Black Currants	8%	5%	87%

Macro Nutrients

	Custard-apple	Black Currants	Recommended Dietary Allowance
Energy	3.5% 101kcal	2.17% 63kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	NA	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	12% 15.4g	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	6.3% 2.4g	NA	38g per day for Men 19-50 years
Protein	3.04% 1.7g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Custard-apple	Black Currants	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	7.96% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.08% 0.066mg	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	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	21.3% 19mg	201% 181mg	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	6.67% 1mg	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	Black Currants	Recommended Dietary Allowance
Calcium	3% 30mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	NA	9.56% 0.086mg	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	8.88% 0.71mg	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	NA	11% 0.26mg	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	3% 21mg	8.43% 59mg	700mg per day for Men 19-50 years
Potassium	11.2% 382mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	1.93% 71.5g	2.2% 82g	3700g per day for Men 19-50 years

Nutrient Comparison: Custard-apple VS Black Currants per 100 g

Compare the macro and micronutrient content in 100 g of Custard-apple versus 100 g of Black Currants to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Custard-apple vs Black Currants:

• 100 grams of Custard-apple have 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B6 than Black Currants.
• While 100 g of Raw European Black Currants contain 2.9 times more Vitamin B5 and 9.4 times more Vitamin C than Raw Custard-apple.
• 100 grams of Black Currants have insufficient amounts of Vitamin B3
• Both Raw Custard-apple as well as Raw European Black Currants have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Custard-apple vs Black Currants:

• 100 g of Raw European Black Currants contain 1.8 times more Calcium, 2.2 times more Iron, 1.3 times more Magnesium and 2.8 times more Phosphorus than Raw Custard-apple.
• Both Custard-apple and Black Currants contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Custard-apple have 1.6 times more Energy, 1.6 times more Carbohydrate and 1.2 times more Protein than Black Currants.