Comparing Nutrients in 1 pound Custard-appleVS Elderberries

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Elderberries

91%

1 lb ▼

Macro Nutrients

Custard-applevs Elderberries

15.8%458kcal

Energy

11.4%331kcal

458 kcalvs331 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.8%2.72g

Fat

2.34%2.27g

2.72 gvs2.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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3.27%1.05g

Saturated Fat

0.33%0.1g

1.05 gvs0.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

24%0.39g

NA gvs0.39 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

4.32%0.73g

NA gvs0.73 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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88%114g

Carbohydrate

64.2%83.5g

114 gvs83.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.6%11g

Fiber

83.6%31.8g

11 gvs31.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.8%7.7g

Protein

5.35%3g

7.7 gvs3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Custard-applevs Elderberries

1%9.07μg

Vitamin A

15%136μg

RAE, retinol activity equivalents

9.07 μgvs136 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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30.2%0.36mg

Vitamin B1

26.5%0.32mg

Thiamine

0.36 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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35%0.45mg

Vitamin B2

21%0.27mg

Riboflavin

0.45 mgvs0.27 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14%2.27mg

Vitamin B3

14%2.27mg

Niacin, nicotinic acid, niacinamide

2.27 mgvs2.27 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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12.2%0.61mg

Vitamin B5

12.7%0.64mg

Pantothenic acid

0.61 mgvs0.64 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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77%1mg

Vitamin B6

80.3%1.04mg

Pyridoxine

1 mgvs1.04 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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Vitamin B9

6.8%27.2μg

Folates and Folic Acid

NA μgvs27.2 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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97%87mg

Vitamin C

181%163mg

Ascorbic acid

87 mgvs163 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

Calciferol, cholecalciferol, ergocalciferol

NA IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Custard-applevs Elderberries

13.6%136mg

Calcium

17.2%172mg

136 mgvs172 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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Copper

30.7%0.28mg

NA mgvs0.28 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40.3%3.22mg

Iron

91%7.26mg

3.22 mgvs7.26 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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19.4%81.6mg

Magnesium

5.4%22.7mg

81.6 mgvs22.7 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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Manganese

NA mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.6%95mg

Phosphorus

25.3%177mg

95 mgvs177 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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51%1733mg

Potassium

37.4%1270mg

1733 mgvs1270 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

4.95%2.72μg

NA μgvs2.72 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.2%18mg

Sodium

1.8%27.2mg

18 mgvs27.2 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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Zinc

4.54%0.5mg

NA mgvs0.5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.77%324g

Water

9.8%362g

324 gvs362 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Custard-apple vs Elderberries:

Raw Custard-apple has 1.7 times more Vitamin B2 than Raw Elderberries.
While Raw Elderberries contain 15 times more Vitamin A and 1.9 times more Vitamin C than Raw Custard-apple.
Both Raw Custard-apple and Raw Elderberries have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
Both Raw Custard-apple as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Custard-apple vs Elderberries:

Raw Custard-apple has 3.6 times more Magnesium and 1.4 times more Potassium than Raw Elderberries.
While Raw Elderberries contain 1.3 times more Calcium, 2.3 times more Iron and 1.9 times more Phosphorus than Raw Custard-apple.
Both Raw Custard-apple and Raw Elderberries have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Custard-apple has 1.4 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Elderberries.
While Raw Elderberries contain 2.9 times more Fiber than Raw Custard-apple.
Both Raw Custard-apple as well as Raw Elderberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Custard-appleVS Deglet Noor DatesElderberriesVS Deglet Noor DatesCustard-appleVS FigsElderberriesVS Figs

Compare Foods

Comparing Nutrients in 1 pound Custard-appleVS Elderberries

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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