Comparing Nutrients in 1 kilogram Carissa VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Energy	21.4% 620kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	NA	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	8.93% 5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	11% 110mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	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	10% 70mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	10% 1.1mg	11mg per day for Men 19-50 years
Water	22.7% 842g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Carissa vs Oranges with Peel :

• 1 kg of Raw Oranges with Peel contains 2.5 times more Vitamin B1, 2.5 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Carissa.
• Both Carissa and Oranges with Peel provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Carissa have insufficient amounts of Vitamin B3
• Both Raw Carissa as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Carissa vs Oranges with Peel :

• 1 kilogram of Carissa has 3.7 times more Copper, 1.6 times more Iron and 1.3 times more Potassium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 6.4 times more Calcium and 3.1 times more Phosphorus than Raw Carissa.
• Both Carissa and Oranges with Peel contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 2.6 times more Protein than Raw Carissa.
• Both Carissa and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Carissa provide inadequate amounts of Protein