Comparing Nutrients in 1 kilogram Carissa VS Cherries, sour, red, canned, light syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Cherries, sour, red, canned, light syrup pack, solids and liquids	4%	1%	95%

Macro Nutrients

	Carissa	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	21.4% 620kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	148% 193g	130g per day for Men 19-50 years
Sugars	NA	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	NA	21% 8g	38g per day for Men 19-50 years
Protein	8.93% 5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Carissa	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	34% 0.44mg	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	NA	20% 80μg	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	422% 380mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Carissa	Cherries, sour, red, canned, light syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 110mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	75.6% 0.68mg	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	164% 13mg	165% 13mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	31.7% 0.73mg	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	10% 70mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	28% 950mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	22.7% 842g	21.5% 796g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Cherries, sour, red, canned, light syrup pack, solids and liquids per 1 kg

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

Lets compare vitamin content per 1 kilogram of Carissa vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 1 kilogram of Carissa has 2.5 times more Vitamin B1, 1.5 times more Vitamin B2 and 19 times more Vitamin C than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, light syrup pack, solids and liquids contains 18 times more Vitamin A than Raw Carissa.
• 1 kilogram of Carissa have insufficient amounts of Vitamin A
• 1 kilogram of Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Carissa as well as Cherries, sour, red, canned, light syrup pack, solids and liquids have insufficient amounts of Vitamin B3 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Carissa vs Cherries, sour, red, canned, light syrup pack, solids and liquids:

• 1 kilogram of Carissa has 3.1 times more Copper, 2.7 times more Magnesium and 2.7 times more Potassium than Cherries, sour, red, canned, light syrup pack, solids and liquids.
• Both Carissa and Cherries, sour, red, canned, light syrup pack, solids and liquids contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw Carissa as well as Cherries, sour, red, canned, light syrup pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cherries, sour, red, canned, light syrup pack, solids and liquids contains 1.4 times more Carbohydrate than Raw Carissa.
• Both Carissa and Cherries, sour, red, canned, light syrup pack, solids and liquids offer comparable quantities of Energy per one kilogram.
• Both Raw Carissa as well as Cherries, sour, red, canned, light syrup pack, solids and liquids provide inadequate amounts of Protein in one kilogram.