Comparing Nutrients in 500 calories Custard-appleVS Deglet Noor Dates

Weight per 500 calories

Custard-apple

495g

Deglet Noor Dates

177g

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 500 calories - Custard-apple or Deglet Noor Dates?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Deglet Noor Dates

96%

500 kcal ▼

Macro Nutrients

Custard-applevs Deglet Noor Dates

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.06%2.97g

Fat

0.71%0.69g

2.97 gvs0.69 g

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

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3.57%1.14g

Saturated Fat

0.18%0.057g

1.14 gvs0.057 g

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

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Omega 3

0.33%0.005g

NA gvs0.005 g

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

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Omega 6

0.17%0.028g

NA gvs0.028 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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96%125g

Carbohydrate

102%133g

125 gvs133 g

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

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Sugars

155%112g

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

NA gvs112 g

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

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Fructose

48%34.8g

≤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 gvs34.8 g

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

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Glucose

%35.3g

NA gvs35.3 g

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

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Sucrose

%42g

NA gvs42 g

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

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31.3%12g

Fiber

37.3%14g

12 gvs14 g

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

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15%8.4g

Protein

7.76%4.34g

8.4 gvs4.34 g

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

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Vitamins

Custard-applevs Deglet Noor Dates

1.1%9.9μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.9 μgvs0 μg

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

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33%0.4mg

Vitamin B1

7.7%0.092mg

Thiamine

0.4 mgvs0.092 mg

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

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38%0.5mg

Vitamin B2

9%0.12mg

Riboflavin

0.5 mgvs0.12 mg

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

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15.5%2.48mg

Vitamin B3

14%2.26mg

Niacin, nicotinic acid, niacinamide

2.48 mgvs2.26 mg

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

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13.4%0.67mg

Vitamin B5

21%1.04mg

Pantothenic acid

0.67 mgvs1.04 mg

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

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84%1.1mg

Vitamin B6

22.5%0.29mg

Pyridoxine

1.1 mgvs0.29 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

8.42%33.7μg

Folates and Folic Acid

NA μgvs33.7 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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106%95mg

Vitamin C

0.79%0.71mg

Ascorbic acid

95 mgvs0.71 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

0.59%0.089mg

Tocopherols and Tocotrienols

NA mgvs0.089 mg

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

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Vitamin K

4%4.8μg

Phytomenadione or phylloquinone

NA μgvs4.8 μg

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

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Minerals

Custard-applevs Deglet Noor Dates

15%149mg

Calcium

6.9%69mg

149 mgvs69 mg

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

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Copper

40.6%0.37mg

NA mgvs0.37 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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44%3.5mg

Iron

22.6%1.8mg

3.5 mgvs1.8 mg

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

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21.2%89mg

Magnesium

18%76.2mg

89 mgvs76.2 mg

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

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Manganese

20%0.46mg

NA mgvs0.46 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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15%104mg

Phosphorus

15.7%110mg

104 mgvs110 mg

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

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55.6%1891mg

Potassium

34.2%1163mg

1891 mgvs1163 mg

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

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Selenium

9.67%5.3μg

NA μgvs5.3 μg

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

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1.32%20mg

Sodium

0.24%3.55mg

20 mgvs3.55 mg

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

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Zinc

4.67%0.51mg

NA mgvs0.51 mg

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

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9.57%354g

Water

0.98%36.4g

354 gvs36.4 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Raw Custard-apple as well as Deglet Noor Dates have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Custard-apple as well as Deglet Noor Dates have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Custard-appleVS ElderberriesDeglet Noor DatesVS Elderberries

Compare Foods

Comparing Nutrients in 500 calories Custard-appleVS Deglet Noor Dates

Weight per 500 calories

Which food has more nutrients per 500 calories - Custard-apple or Deglet Noor Dates?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: