Comparing Nutrients in 100 grams ElderberriesVS Custard-apple

Macros Ratio

Protein Fat Carbs

Elderberries

91%

Custard-apple

89%

100 g ▼

Macro Nutrients

Elderberriesvs Custard-apple

2.5%73kcal

Energy

3.5%101kcal

73 kcalvs101 kcal

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

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0.52%0.5g

Fat

0.62%0.6g

0.5 gvs0.6 g

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

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0.072%0.023g

Saturated Fat

0.72%0.23g

0.023 gvs0.23 g

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

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5.3%0.085g

Omega 3

0.085 gvsNA g

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

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0.95%0.16g

Omega 6

0.16 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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14%18.4g

Carbohydrate

19.4%25g

18.4 gvs25 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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18.4%7g

Fiber

6.3%2.4g

7 gvs2.4 g

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

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1.18%0.66g

Protein

3.04%1.7g

0.66 gvs1.7 g

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

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Vitamins

Elderberriesvs Custard-apple

3.33%30μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

30 μgvs2 μg

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

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5.83%0.07mg

Vitamin B1

6.67%0.08mg

Thiamine

0.07 mgvs0.08 mg

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

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4.6%0.06mg

Vitamin B2

7.7%0.1mg

Riboflavin

0.06 mgvs0.1 mg

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

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3.13%0.5mg

Vitamin B3

3.13%0.5mg

Niacin, nicotinic acid, niacinamide

0.5 mgvs0.5 mg

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

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2.8%0.14mg

Vitamin B5

2.7%0.14mg

Pantothenic acid

0.14 mgvs0.14 mg

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

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17.7%0.23mg

Vitamin B6

17%0.22mg

Pyridoxine

0.23 mgvs0.22 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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1.5%6μg

Vitamin B9

Folates and Folic Acid

6 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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40%36mg

Vitamin C

21.3%19mg

Ascorbic acid

36 mgvs19 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

Elderberriesvs Custard-apple

3.8%38mg

Calcium

3%30mg

38 mgvs30 mg

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

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6.78%0.061mg

Copper

0.061 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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20%1.6mg

Iron

8.88%0.71mg

1.6 mgvs0.71 mg

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

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1.2%5mg

Magnesium

4.3%18mg

5 mgvs18 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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5.57%39mg

Phosphorus

3%21mg

39 mgvs21 mg

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

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8.24%280mg

Potassium

11.2%382mg

280 mgvs382 mg

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

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1.1%0.6μg

Selenium

0.6 μgvsNA μg

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

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0.4%6mg

Sodium

0.27%4mg

6 mgvs4 mg

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

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1%0.11mg

Zinc

0.11 mgvsNA mg

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

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2.16%79.8g

Water

1.93%71.5g

79.8 gvs71.5 g

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

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Lets compare vitamin content per 100 grams of Elderberries vs Custard-apple:

Raw Elderberries have 15 times more Vitamin A and 1.9 times more Vitamin C than Raw Custard-apple.
While Raw Custard-apple contains 1.7 times more Vitamin B2 than Raw Elderberries.
Both Raw Elderberries and Raw Custard-apple have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 g.
Both Raw Elderberries as well as Raw Custard-apple have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Elderberries vs Custard-apple:

Raw Elderberries have 1.3 times more Calcium, 2.3 times more Iron and 1.9 times more Phosphorus than Raw Custard-apple.
While Raw Custard-apple contains 3.6 times more Magnesium and 1.4 times more Potassium than Raw Elderberries.
Both Raw Elderberries and Raw Custard-apple have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Elderberries have 2.9 times more Fiber than Raw Custard-apple.
While Raw Custard-apple contains 1.4 times more Energy, 1.4 times more Carbohydrate and 2.6 times more Protein than Raw Elderberries.
Both Raw Elderberries as well as Raw Custard-apple have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

ElderberriesVS FigsCustard-appleVS FigsElderberriesVS Deglet Noor DatesCustard-appleVS Deglet Noor Dates

Compare Foods

Comparing Nutrients in 100 grams ElderberriesVS Custard-apple

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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