Comparing Nutrients in 300 calories Custard-appleVS Elderberries

Weight per 300 calories

Custard-apple

297g

Elderberries

411g

Custard-apple has 1.4 times more energy per 100g than Elderberries. It has average energy density when compared to other foods. Raw Elderberries having average energy density.

Which food has more nutrients per 300 calories - Custard-apple or Elderberries?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Elderberries

91%

300 kcal ▼

Macro Nutrients

Custard-applevs Elderberries

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

2.1%2.05g

1.8 gvs2.05 g

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

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2.14%0.69g

Saturated Fat

0.3%0.095g

0.69 gvs0.095 g

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

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Omega 3

22%0.35g

NA gvs0.35 g

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

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Omega 6

3.9%0.67g

NA gvs0.67 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

58%75.6g

75 gvs75.6 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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18.8%7.13g

Fiber

75.7%28.8g

7.13 gvs28.8 g

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

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9%5.05g

Protein

4.84%2.7g

5.05 gvs2.7 g

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

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Vitamins

Custard-applevs Elderberries

0.66%5.94μg

Vitamin A

13.7%123μg

RAE, retinol activity equivalents

5.94 μgvs123 μg

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

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20%0.24mg

Vitamin B1

24%0.29mg

Thiamine

0.24 mgvs0.29 mg

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

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23%0.3mg

Vitamin B2

19%0.25mg

Riboflavin

0.3 mgvs0.25 mg

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

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9.3%1.5mg

Vitamin B3

13%2.05mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs2.05 mg

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

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8%0.4mg

Vitamin B5

11.5%0.58mg

Pantothenic acid

0.4 mgvs0.58 mg

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

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50.5%0.66mg

Vitamin B6

72.7%0.95mg

Pyridoxine

0.66 mgvs0.95 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

6.16%24.7μg

Folates and Folic Acid

NA μgvs24.7 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

164%148mg

Ascorbic acid

57 mgvs148 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

8.9%89mg

Calcium

15.6%156mg

89 mgvs156 mg

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

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Copper

28%0.25mg

NA mgvs0.25 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

82%6.58mg

2.1 mgvs6.58 mg

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

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12.7%53.5mg

Magnesium

4.9%20.5mg

53.5 mgvs20.5 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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8.9%62.4mg

Phosphorus

23%160mg

62.4 mgvs160 mg

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

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33.4%1135mg

Potassium

34%1151mg

1135 mgvs1151 mg

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

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Selenium

4.5%2.47μg

NA μgvs2.47 μg

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

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0.79%12mg

Sodium

1.64%24.7mg

12 mgvs24.7 mg

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

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Zinc

4.1%0.45mg

NA mgvs0.45 mg

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

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5.74%212g

Water

8.86%328g

212 gvs328 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 Elderberries:

Raw Custard-apple has 1.2 times more Vitamin B2 than Raw Elderberries.
While Raw Elderberries contain 20.8 times more Vitamin A, 1.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 2.6 times more Vitamin C than Raw Custard-apple.
Both Raw Custard-apple and Raw Elderberries have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Custard-apple as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Custard-apple vs Elderberries:

Raw Custard-apple has 2.6 times more Magnesium than Raw Elderberries.
While Raw Elderberries contain 1.8 times more Calcium, 3.1 times more Iron, 2.6 times more Phosphorus and 1.5 times more Water than Raw Custard-apple.
Both Raw Custard-apple and Raw Elderberries have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Custard-apple has 1.9 times more Protein than Raw Elderberries.
While Raw Elderberries contain 4 times more Fiber than Raw Custard-apple.
Both Raw Custard-apple and Raw Elderberries have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Custard-apple as well as Raw Elderberries have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Custard-appleVS Elderberries

Weight per 300 calories

Which food has more nutrients per 300 calories - Custard-apple or Elderberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: