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

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Cherries, sour, red, canned, water pack, solids and liquids	8%	2%	90%

Macro Nutrients

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Energy	21.4% 620kcal	12.4% 360kcal	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	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	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	68.8% 89.4g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	37.2% 27g	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	% 39g	g per day for Men 19-50 years
Sucrose	NA	% 10g	g per day for Men 19-50 years
Fiber	NA	29% 11g	38g per day for Men 19-50 years
Protein	8.93% 5g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	11% 1.77mg	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	23.3% 21mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Cherries, sour, red, canned, water pack, solids and liquids	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	77.8% 0.7mg	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	171% 13.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.76mg	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	29% 980mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	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	24.3% 899g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Cherries, sour, red, canned, water 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, water 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, water pack, solids and liquids:

• 1 kilogram of Carissa has 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 18.1 times more Vitamin C than Cherries, sour, red, canned, water pack, solids and liquids.
• While 1 kg of Cherries, sour, red, canned, water pack, solids and liquids contains 19 times more Vitamin A than Raw Carissa.
• 1 kilogram of Carissa have insufficient amounts of Vitamin A
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids have insufficient amounts of Vitamin B1
• Both Raw Carissa as well as Cherries, sour, red, canned, water 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, water pack, solids and liquids:

• 1 kilogram of Carissa has 3 times more Copper, 2.7 times more Magnesium and 2.7 times more Potassium than Cherries, sour, red, canned, water pack, solids and liquids.
• Both Carissa and Cherries, sour, red, canned, water pack, solids and liquids contain similar levels of Iron and Water per one kilogram.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Magnesium
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids lack sufficient amounts of Calcium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Carissa has 1.7 times more Energy and 1.5 times more Carbohydrate than Cherries, sour, red, canned, water pack, solids and liquids.
• 1 kilogram of Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Energy
• Both Raw Carissa as well as Cherries, sour, red, canned, water pack, solids and liquids provide inadequate amounts of Protein in one kilogram.