Comparing Nutrients in 1 kilogram Red Sour Cherries VS Carissa

Macros Ratio

	Protein	Fat	Carbs
Red Sour Cherries	7%	5%	88%
Carissa	3%	17%	80%

Macro Nutrients

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Energy	17.2% 500kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	NA	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	105% 136g	130g per day for Men 19-50 years
Sugars	117% 85g	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	48.4% 35g	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	% 41.8g	NA	g per day for Men 19-50 years
Sucrose	% 8g	NA	g per day for Men 19-50 years
Fiber	42% 16g	NA	38g per day for Men 19-50 years
Protein	18% 10g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Vitamin A	71% 640μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	20% 80μg	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	111% 100mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	16% 160mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	40% 3.2mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.12mg	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	21.4% 150mg	10% 70mg	700mg per day for Men 19-50 years
Potassium	51% 1730mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	NA	11mg per day for Men 19-50 years
Water	23.3% 861g	22.7% 842g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carissa per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Sour Cherries vs Carissa:

• 1 kilogram of Red Sour Cherries has 32 times more Vitamin A and 2 times more Vitamin B3 than Carissa.
• While 1 kg of Raw Carissa contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.8 times more Vitamin C than Raw Red Sour Cherries.
• 1 kilogram of Carissa have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Red Sour Cherries as well as Raw Carissa have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Red Sour Cherries vs Carissa:

• 1 kilogram of Red Sour Cherries has 2.1 times more Phosphorus than Carissa.
• While 1 kg of Raw Carissa contains 2 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium and 1.5 times more Potassium than Raw Red Sour Cherries.
• Both Red Sour Cherries and Carissa contain similar levels of Water per one kilogram.
• 1 kilogram of Carissa lack sufficient amounts of Phosphorus
• Both Raw Red Sour Cherries as well as Raw Carissa lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Raw Red Sour Cherries and Raw Carissa have similar amounts of macro-nutrients per 1 kg
• Both Red Sour Cherries and Carissa offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Sour Cherries provide inadequate amounts of Energy
• Both Raw Red Sour Cherries as well as Raw Carissa provide inadequate amounts of Protein in one kilogram.