Comparing Nutrients in 14 ounces Cherimoya VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Carissa	3%	17%	80%

Macro Nutrients

	Cherimoya	Carissa	Recommended Dietary Allowance
Energy	10.3% 298kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.3% 5.16g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.92g	NA	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	41.6% 54g	130g per day for Men 19-50 years
Sugars	70.5% 51g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	34.4% 25g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 23.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	NA	38g per day for Men 19-50 years
Protein	11% 6.23g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Carissa	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	168% 151mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cherimoya	Carissa	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	13.4% 1.07mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	16% 67.5mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.7% 103mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	33.5% 1139mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	NA	11mg per day for Men 19-50 years
Water	8.5% 315g	9.03% 334g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Carissa per 14 oz

Compare the macro and micronutrient content in 14 oz of Cherimoya versus 14 oz of Carissa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cherimoya vs Carissa:

• 14 ounces of Cherimoya have 2.5 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.2 times more Vitamin B3 than Carissa.
• While 14 oz of Raw Carissa contain 3 times more Vitamin C than Raw Cherimoya.
• 14 ounces of Carissa have insufficient amounts of Vitamin B3
• Both Raw Cherimoya as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cherimoya vs Carissa:

• 14 ounces of Cherimoya have 3.7 times more Phosphorus than Carissa.
• While 14 oz of Raw Carissa contain 3 times more Copper and 4.9 times more Iron than Raw Cherimoya.
• Both Cherimoya and Carissa contain similar levels of Magnesium, Potassium and Water per 14 ounces.
• 14 ounces of Carissa lack sufficient amounts of Phosphorus
• Both Raw Cherimoya as well as Raw Carissa lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cherimoya have 1.2 times more Energy, 1.3 times more Carbohydrate and 3.1 times more Protein than Carissa.
• 14 ounces of Carissa provide inadequate amounts of Protein