Comparing Nutrients in 1 kilogram Carissa VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Almond paste	8%	52%	40%

Macro Nutrients

	Carissa	Almond paste	Recommended Dietary Allowance
Energy	21.4% 620kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	NA	82% 26.3g	32g per day for Men 19-50 years
Omega 3	NA	124% 2g	1.6g per day for Men 19-50 years
Omega 6	NA	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	368% 478g	130g per day for Men 19-50 years
Sugars	NA	500% 363g	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	126% 48g	38g per day for Men 19-50 years
Protein	8.93% 5g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Carissa	Almond paste	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.7% 0.36mg	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	183% 730μg	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	1.1% 1mg	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	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Almond paste	Recommended Dietary Allowance
Calcium	11% 110mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	504% 4.54mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	NA	372% 8.56mg	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	369% 2580mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	NA	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	NA	135% 15mg	11mg per day for Men 19-50 years
Water	22.7% 842g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Carissa versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carissa vs Almond paste:

• 1 kilogram of Carissa has 380 times more Vitamin C than Almond paste.
• While 1 kg of Almond paste contains 2.1 times more Vitamin B1, 6.9 times more Vitamin B2 and 7.1 times more Vitamin B3 than Raw Carissa.
• 1 kilogram of Carissa have insufficient amounts of Vitamin B3
• 1 kilogram of Almond paste have insufficient amounts of Vitamin C
• Both Raw Carissa as well as Almond paste have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Carissa vs Almond paste:

• 1 kilogram of Carissa has 6 times more Water than Almond paste.
• While 1 kg of Almond paste contains 15.6 times more Calcium, 2.2 times more Copper, 8.1 times more Magnesium and 36.9 times more Phosphorus than Raw Carissa.
• Both Carissa and Almond paste contain similar levels of Iron and Potassium per one kilogram.
• 1 kilogram of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 7.4 times more Energy, 21.3 times more Fat, 3.5 times more Carbohydrate and 18 times more Protein than Raw Carissa.
• 1 kilogram of Carissa provide inadequate amounts of Protein