Comparing Nutrients in 300 calories Dried Zante CurrantsVS Custard-apple

Weight per 300 calories

Dried Zante Currants

103g

Custard-apple

297g

Dried Zante Currants have 2.9 times more energy per 100g than Custard-apple. It has high energy density when compared to other foods. Raw Custard-apple having average energy density.

Which food has more nutrients per 300 calories - Dried Zante Currants or Custard-apple?

Macros Ratio

Protein Fat Carbs

Dried Zante Currants

95%

Custard-apple

89%

300 kcal ▼

Macro Nutrients

Dried Zante Currantsvs Custard-apple

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.23%0.23g

Fat

1.84%1.8g

0.23 gvs1.8 g

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

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0.27%0.088g

Saturated Fat

2.14%0.69g

0.088 gvs0.69 g

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

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0.78%0.012g

Omega 3

0.012 gvsNA g

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

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0.21%0.036g

Omega 6

0.036 gvsNA 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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61.3%79.6g

Carbohydrate

57.6%75g

79.6 gvs75 g

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

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89%64.4g

Sugars

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

64.4 gvsNA g

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

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46.4%33.6g

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]

33.6 gvsNA g

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

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%31g

Glucose

31 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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12%4.55g

Fiber

18.8%7.13g

4.55 gvs7.13 g

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

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6.34%3.55g

Protein

9%5.05g

3.55 gvs5.05 g

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

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Vitamins

Dried Zante Currantsvs Custard-apple

0.46%4.14μg

Vitamin A

0.66%5.94μg

RAE, retinol activity equivalents

4.14 μgvs5.94 μg

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

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13.8%0.17mg

Vitamin B1

20%0.24mg

Thiamine

0.17 mgvs0.24 mg

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

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11.3%0.15mg

Vitamin B2

23%0.3mg

Riboflavin

0.15 mgvs0.3 mg

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

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10.4%1.67mg

Vitamin B3

9.3%1.5mg

Niacin, nicotinic acid, niacinamide

1.67 mgvs1.5 mg

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

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Vitamin B5

8%0.4mg

Pantothenic acid

NA mgvs0.4 mg

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

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23.6%0.31mg

Vitamin B6

50.5%0.66mg

Pyridoxine

0.31 mgvs0.66 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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2.6%10.3μg

Vitamin B9

Folates and Folic Acid

10.3 μgvsNA 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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5.4%4.86mg

Vitamin C

63.4%57mg

Ascorbic acid

4.86 mgvs57 mg

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

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

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

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0.76%0.11mg

Vitamin E

Tocopherols and Tocotrienols

0.11 mgvsNA mg

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

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2.84%3.4μg

Vitamin K

Phytomenadione or phylloquinone

3.4 μgvsNA μg

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

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Minerals

Dried Zante Currantsvs Custard-apple

9.1%91mg

Calcium

8.9%89mg

91 mgvs89 mg

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

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34.3%0.31mg

Copper

0.31 mgvsNA 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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24.3%1.94mg

Iron

26.4%2.1mg

1.94 mgvs2.1 mg

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

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8.87%37.2mg

Magnesium

12.7%53.5mg

37.2 mgvs53.5 mg

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

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15.5%0.36mg

Manganese

0.36 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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14.6%102mg

Phosphorus

8.9%62.4mg

102 mgvs62.4 mg

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

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23.6%804mg

Potassium

33.4%1135mg

804 mgvs1135 mg

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

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1.3%0.72μg

Selenium

0.72 μgvsNA μg

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

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2.97%44.5mg

Sodium

0.79%12mg

44.5 mgvs12 mg

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

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3.48%0.38mg

Zinc

0.38 mgvsNA mg

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

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0.49%18.2g

Water

5.74%212g

18.2 gvs212 g

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

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Lets compare vitamin content per 300 calories of Dried Zante Currants vs Custard-apple:

Raw Custard-apple contains 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.1 times more Vitamin B6 and 11.7 times more Vitamin C than Dried Zante Currants.
Both Dried Zante Currants and Raw Custard-apple have similar amounts of Vitamin B3 per 300 kcal.
Both Dried Zante Currants as well as Raw Custard-apple have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Dried Zante Currants vs Custard-apple:

Dried Zante Currants have 1.6 times more Phosphorus than Raw Custard-apple.
While Raw Custard-apple contains 1.4 times more Magnesium, 1.4 times more Potassium and 11.7 times more Water than Dried Zante Currants.
Both Dried Zante Currants and Raw Custard-apple have similar amounts of Calcium and Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Custard-apple contains 1.6 times more Fiber and 1.4 times more Protein than Dried Zante Currants.
Both Dried Zante Currants and Raw Custard-apple have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Dried Zante Currants as well as Raw Custard-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dried Zante CurrantsVS Deglet Noor DatesCustard-appleVS Deglet Noor Dates

Compare Foods

Comparing Nutrients in 300 calories Dried Zante CurrantsVS Custard-apple

Weight per 300 calories

Which food has more nutrients per 300 calories - Dried Zante Currants or Custard-apple?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: