Comparing Nutrients in 1 pound 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	9.7% 281kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	NA	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	54% 70.3g	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	53.7% 20.4g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Carissa	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	32.4% 0.42mg	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	34% 136μg	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	192% 172mg	358% 322mg	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	5% 50mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	28.7% 0.26mg	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	74.3% 5.94mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	15% 63.5mg	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	4.54% 31.8mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	NA	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.3% 382g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Carissa VS Oranges with Peel per 1 lb

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

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

• 1 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Carissa lack sufficient amounts of Calcium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound of Carissa provide inadequate amounts of Protein