Comparing Nutrients in 500 calories Custard-appleVS Elderberries

Weight per 500 calories

Custard-apple

495g

Elderberries

685g

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 500 calories - Custard-apple or Elderberries?

Macros Ratio

Protein Fat Carbs

Custard-apple

89%

Elderberries

91%

500 kcal ▼

Macro Nutrients

Custard-applevs Elderberries

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

3.53%3.42g

2.97 gvs3.42 g

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

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3.57%1.14g

Saturated Fat

0.49%0.16g

1.14 gvs0.16 g

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

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Omega 3

36.4%0.58g

NA gvs0.58 g

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

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Omega 6

6.53%1.1g

NA gvs1.1 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

97%126g

125 gvs126 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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31.3%12g

Fiber

126%48g

12 gvs48 g

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

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15%8.4g

Protein

8.07%4.52g

8.4 gvs4.52 g

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

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Vitamins

Custard-applevs Elderberries

1.1%9.9μg

Vitamin A

23%205μg

RAE, retinol activity equivalents

9.9 μgvs205 μg

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

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33%0.4mg

Vitamin B1

40%0.48mg

Thiamine

0.4 mgvs0.48 mg

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

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38%0.5mg

Vitamin B2

31.6%0.41mg

Riboflavin

0.5 mgvs0.41 mg

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

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15.5%2.48mg

Vitamin B3

21.4%3.42mg

Niacin, nicotinic acid, niacinamide

2.48 mgvs3.42 mg

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

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13.4%0.67mg

Vitamin B5

19%0.96mg

Pantothenic acid

0.67 mgvs0.96 mg

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

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84%1.1mg

Vitamin B6

121%1.58mg

Pyridoxine

1.1 mgvs1.58 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

10.3%41μg

Folates and Folic Acid

NA μgvs41 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

274%247mg

Ascorbic acid

95 mgvs247 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

15%149mg

Calcium

26%260mg

149 mgvs260 mg

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

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Copper

46.4%0.42mg

NA mgvs0.42 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

137%11mg

3.5 mgvs11 mg

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

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21.2%89mg

Magnesium

8.15%34.2mg

89 mgvs34.2 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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15%104mg

Phosphorus

38%267mg

104 mgvs267 mg

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

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55.6%1891mg

Potassium

56.4%1918mg

1891 mgvs1918 mg

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

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Selenium

7.47%4.1μg

NA μgvs4.1 μg

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

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1.32%20mg

Sodium

2.74%41mg

20 mgvs41 mg

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

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Zinc

6.85%0.75mg

NA mgvs0.75 mg

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

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9.57%354g

Water

14.8%547g

354 gvs547 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 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 500 kcal.
Both Raw Custard-apple as well as Raw Elderberries have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 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 500 kcal.

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

Compare more foods per 500 kcal:

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

Compare Foods

Comparing Nutrients in 500 calories Custard-appleVS Elderberries

Weight per 500 calories

Which food has more nutrients per 500 calories - Custard-apple or Elderberries?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: