Comparing Nutrients in 300 calories Custard-appleVS Deglet Noor Dates

Weight per 300 calories

Custard-apple

297g

Deglet Noor Dates

106g

Deglet Noor Dates have 2.8 times more energy per unit of mass than Raw Custard-apple, which is high in comparison to other foods. Custard-apple having average energy density.

Which food has more nutrients per 300 calories - Custard-apple or Deglet Noor Dates?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Deglet Noor Dates

96%

300 kcal ▼

Macro Nutrients

Custard-applevs Deglet Noor Dates

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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1.84%1.8g

Fat

0.43%0.41g

1.8 gvs0.41 g

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

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2.14%0.69g

Saturated Fat

0.11%0.034g

0.69 gvs0.034 g

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

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Omega 3

0.2%0.003g

NA gvs0.003 g

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

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Omega 6

0.1%0.017g

NA gvs0.017 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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57.6%75g

Carbohydrate

61.4%80g

75 gvs80 g

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

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Sugars

93%67.4g

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

NA gvs67.4 g

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

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Fructose

28.8%21g

≤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 gvs21 g

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

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Glucose

%21g

NA gvs21 g

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

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Sucrose

%25.3g

NA gvs25.3 g

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

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18.8%7.13g

Fiber

22.4%8.5g

7.13 gvs8.5 g

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

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9%5.05g

Protein

4.65%2.6g

5.05 gvs2.6 g

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

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Vitamins

Custard-applevs Deglet Noor Dates

0.66%5.94μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.94 μgvs0 μg

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

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20%0.24mg

Vitamin B1

4.6%0.055mg

Thiamine

0.24 mgvs0.055 mg

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

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23%0.3mg

Vitamin B2

5.4%0.07mg

Riboflavin

0.3 mgvs0.07 mg

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

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9.3%1.5mg

Vitamin B3

8.47%1.36mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.36 mg

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

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8%0.4mg

Vitamin B5

12.5%0.63mg

Pantothenic acid

0.4 mgvs0.63 mg

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

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50.5%0.66mg

Vitamin B6

13.5%0.18mg

Pyridoxine

0.66 mgvs0.18 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

5.05%20.2μg

Folates and Folic Acid

NA μgvs20.2 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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63.4%57mg

Vitamin C

0.47%0.43mg

Ascorbic acid

57 mgvs0.43 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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Vitamin E

0.35%0.053mg

Tocopherols and Tocotrienols

NA mgvs0.053 mg

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

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Vitamin K

2.4%2.87μg

Phytomenadione or phylloquinone

NA μgvs2.87 μg

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

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Minerals

Custard-applevs Deglet Noor Dates

8.9%89mg

Calcium

4.15%41.5mg

89 mgvs41.5 mg

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

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Copper

24.3%0.22mg

NA mgvs0.22 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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26.4%2.1mg

Iron

13.6%1.1mg

2.1 mgvs1.1 mg

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

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12.7%53.5mg

Magnesium

11%45.7mg

53.5 mgvs45.7 mg

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

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Manganese

12%0.28mg

NA mgvs0.28 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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8.9%62.4mg

Phosphorus

9.42%66mg

62.4 mgvs66 mg

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

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33.4%1135mg

Potassium

20.5%698mg

1135 mgvs698 mg

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

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Selenium

5.8%3.2μg

NA μgvs3.2 μg

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

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0.79%12mg

Sodium

0.14%2.13mg

12 mgvs2.13 mg

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

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Zinc

2.8%0.31mg

NA mgvs0.31 mg

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

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5.74%212g

Water

0.59%22g

212 gvs22 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 Custard-apple vs Deglet Noor Dates:

Raw Custard-apple has 4.3 times more Vitamin B1, 4.2 times more Vitamin B2, 3.7 times more Vitamin B6 and 134 times more Vitamin C than Deglet Noor Dates.
While Deglet Noor Dates contain 1.6 times more Vitamin B5 than Raw Custard-apple.
Both Raw Custard-apple and Deglet Noor Dates have similar amounts of Vitamin B3 per 300 kcal.
Both Raw Custard-apple as well as Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Custard-apple vs Deglet Noor Dates:

Raw Custard-apple has 2.1 times more Calcium, 1.9 times more Iron, 1.6 times more Potassium and 9.7 times more Water than Deglet Noor Dates.
Both Raw Custard-apple and Deglet Noor Dates have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Custard-apple has 1.9 times more Protein than Deglet Noor Dates.
Both Raw Custard-apple and Deglet Noor Dates have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw Custard-apple as well as Deglet Noor Dates have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Custard-appleVS ElderberriesDeglet Noor DatesVS Elderberries

Compare Foods

Comparing Nutrients in 300 calories Custard-appleVS Deglet Noor Dates

Weight per 300 calories

Which food has more nutrients per 300 calories - Custard-apple or Deglet Noor Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: