Comparing Nutrients in 1 kilogram Carissa VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Carissa	3%	17%	80%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Carissa	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	21.4% 620kcal	30% 870kcal	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	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 136g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	8.93% 5g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Carissa	Boiled Potato Flesh, Cooked In Skin	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	230% 3mg	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	25% 100μg	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	144% 130mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carissa	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	11% 110mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	NA	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	NA	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	22.7% 842g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Carissa versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Carissa vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Carissa has 3 times more Vitamin B2 and 2.9 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.7 times more Vitamin B1 and 7.2 times more Vitamin B3 than Raw Carissa.
• 1 kilogram of Carissa have insufficient amounts of Vitamin B3
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Raw Carissa as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Carissa vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Carissa has 4.2 times more Iron than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Magnesium, 6.3 times more Phosphorus and 1.5 times more Potassium than Raw Carissa.
• Both Carissa and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Carissa lack sufficient amounts of Phosphorus
• Both Raw Carissa as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Energy, 1.5 times more Carbohydrate and 3.7 times more Protein than Raw Carissa.
• 1 kilogram of Carissa provide inadequate amounts of Protein