Comparing Nutrients in 1 kilogram Blueberries, canned, heavy syrup, solids and liquids VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Blueberries, canned, heavy syrup, solids and liquids	3%	3%	94%
Carissa	3%	17%	80%

Macro Nutrients

	Blueberries, canned, heavy syrup, solids and liquids	Carissa	Recommended Dietary Allowance
Energy	30.3% 880kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	170% 221g	105% 136g	130g per day for Men 19-50 years
Sugars	282% 205g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	NA	38g per day for Men 19-50 years
Protein	11.6% 6.5g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Blueberries, canned, heavy syrup, solids and liquids	Carissa	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.06% 1.13mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	5% 20μg	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	12.2% 11mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	53.3% 64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blueberries, canned, heavy syrup, solids and liquids	Carissa	Recommended Dietary Allowance
Calcium	5% 50mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	233% 2.1mg	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	41.3% 3.3mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	9.52% 40mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	88.3% 2.03mg	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	14.3% 100mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	11.8% 400mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	NA	11mg per day for Men 19-50 years
Water	20.8% 768g	22.7% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Blueberries, canned, heavy syrup, solids and liquids VS Carissa per 1 kg

Compare the macro and micronutrient content in 1 kg of Blueberries, canned, heavy syrup, solids and liquids versus 1 kg of Carissa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids vs Carissa:

• 1 kg of Raw Carissa contains 34.5 times more Vitamin C than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Carissa provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids have insufficient amounts of Vitamin C
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Carissa have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Blueberries, canned, heavy syrup, solids and liquids vs Carissa:

• 1 kg of Raw Carissa contains 4 times more Copper, 4 times more Iron, 4 times more Magnesium and 6.5 times more Potassium than Blueberries, canned, heavy syrup, solids and liquids.
• Both Blueberries, canned, heavy syrup, solids and liquids and Carissa contain similar levels of Water per one kilogram.
• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids lack sufficient amounts of Magnesium and Potassium
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Carissa lack sufficient amounts of Calcium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blueberries, canned, heavy syrup, solids and liquids has 1.4 times more Energy and 1.6 times more Carbohydrate than Carissa.
• Both Blueberries, canned, heavy syrup, solids and liquids as well as Raw Carissa provide inadequate amounts of Protein in one kilogram.