Comparing Nutrients in 1 kilogram Cherimoya VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Cherimoya	8%	7%	85%
Carissa	3%	17%	80%

Macro Nutrients

	Cherimoya	Carissa	Recommended Dietary Allowance
Energy	26% 750kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.33g	NA	32g per day for Men 19-50 years
Omega 3	99% 1.6g	NA	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	105% 136g	130g per day for Men 19-50 years
Sugars	178% 129g	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	86.6% 62.8g	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	% 59.3g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	79% 30g	NA	38g per day for Men 19-50 years
Protein	28% 15.7g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Cherimoya	Carissa	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84% 1mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.44mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	NA	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	57.5% 230μg	NA	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	140% 126mg	422% 380mg	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	18% 2.7mg	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

	Cherimoya	Carissa	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	233% 2.1mg	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	33.8% 2.7mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	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	37% 260mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	NA	11mg per day for Men 19-50 years
Water	21.5% 794g	22.7% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Cherimoya VS Carissa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cherimoya vs Carissa:

• 1 kilogram of Cherimoya has 2.5 times more Vitamin B1, 2.2 times more Vitamin B2 and 3.2 times more Vitamin B3 than Carissa.
• While 1 kg of Raw Carissa contains 3 times more Vitamin C than Raw Cherimoya.
• 1 kilogram of Carissa have insufficient amounts of Vitamin B3
• Both Raw Cherimoya as well as Raw Carissa have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cherimoya vs Carissa:

• 1 kilogram of Cherimoya has 3.7 times more Phosphorus than Carissa.
• While 1 kg of Raw Carissa contains 3 times more Copper and 4.9 times more Iron than Raw Cherimoya.
• Both Cherimoya and Carissa contain similar levels of Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Carissa lack sufficient amounts of Phosphorus
• Both Raw Cherimoya as well as Raw Carissa lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cherimoya has 1.2 times more Energy, 1.3 times more Carbohydrate and 3.1 times more Protein than Carissa.
• 1 kilogram of Carissa provide inadequate amounts of Protein