Comparing Nutrients in 1 pound 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	7.82% 227kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	6.08% 5.9g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	NA	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.5% 55.2g	47.6% 62g	130g per day for Men 19-50 years
Sugars	53% 38.5g	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	22% 16g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 3.63g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	NA	38g per day for Men 19-50 years
Protein	8.1% 4.54g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Vitamin A	32.3% 290μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	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	9.07% 36.3μg	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	50.4% 45.4mg	192% 172mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Sour Cherries	Carissa	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	106% 0.95mg	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	18% 1.45mg	74.3% 5.94mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	9.7% 68mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	23% 785mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	4.12% 0.45mg	NA	11mg per day for Men 19-50 years
Water	10.6% 391g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Sour Cherries VS Carissa per 1 lb

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

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

• 1 pound of Red Sour Cherries has 32 times more Vitamin A and 2 times more Vitamin B3 than Carissa.
• While 1 lb 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 pound 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 pound.

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

• 1 pound of Red Sour Cherries has 2.1 times more Phosphorus than Carissa.
• While 1 lb 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 pound.
• 1 pound of Carissa lack sufficient amounts of Phosphorus
• Both Raw Red Sour Cherries as well as Raw Carissa lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Raw Red Sour Cherries and Raw Carissa have similar amounts of macro-nutrients per 1 lb
• Both Red Sour Cherries and Carissa offer comparable quantities of Carbohydrate per one pound.
• 1 pound 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 pound.